Soy sauce vs. Chard raw — In-Depth Nutrition Comparison
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Significant differences between soy sauce and chard raw
- Soy sauce has more manganese, phosphorus, vitamin B3, and vitamin B2; however, chard raw is richer in vitamin K, vitamin A, vitamin C, copper, and vitamin E.
- Chard raw covers your daily vitamin K needs 692% more than soy sauce.
- Chard raw has 26 times less sodium than soy sauce. Soy sauce has 5493mg of sodium, while chard raw has 213mg.
- Chard raw has a higher glycemic index. The glycemic index of chard raw is 32, while the glycemic index of soy sauce is 15.
Specific food types used in this comparison are Soy sauce made from soy and wheat (shoyu) and Chard, swiss, raw.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +14.8% |
| Contains more ZincZinc | +141.7% |
| Contains more PhosphorusPhosphorus | +260.9% |
| Contains more ManganeseManganese | +178.1% |
| Contains more CalciumCalcium | +54.5% |
| Contains more IronIron | +24.1% |
| Contains more CopperCopper | +316.3% |
| Contains less SodiumSodium | -96.1% |
| Contains more SeleniumSelenium | +80% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B2Vitamin B2 | +83.3% |
| Contains more Vitamin B3Vitamin B3 | +449% |
| Contains more Vitamin B5Vitamin B5 | +72.7% |
| Contains more Vitamin B6Vitamin B6 | +49.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +21.2% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +352.2% |
| Contains more FatsFats | +185% |
| Contains more CarbsCarbs | +31.8% |
| Contains more OtherOther | +850.6% |
| Contains more WaterWater | +30.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +120% |
| Contains more Poly. FatPolyunsaturated fat | +275.7% |
| Contains less Sat. FatSaturated fat | -58.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 0µg | 830µg | 692% |
| Sodium | 5493mg | 213mg | 230% |
| Vitamin A | 0µg | 306µg | 34% |
| Vitamin C | 0mg | 30mg | 33% |
| Manganese | 1.018mg | 0.366mg | 28% |
| Phosphorus | 166mg | 46mg | 17% |
| Copper | 0.043mg | 0.179mg | 15% |
| Protein | 8.14g | 1.8g | 13% |
| Vitamin E | 0mg | 1.89mg | 13% |
| Vitamin B3 | 2.196mg | 0.4mg | 11% |
| Vitamin B2 | 0.165mg | 0.09mg | 6% |
| Zinc | 0.87mg | 0.36mg | 5% |
| Vitamin B6 | 0.148mg | 0.099mg | 4% |
| Iron | 1.45mg | 1.8mg | 4% |
| Vitamin B5 | 0.297mg | 0.172mg | 3% |
| Fiber | 0.8g | 1.6g | 3% |
| Potassium | 435mg | 379mg | 2% |
| Calcium | 33mg | 51mg | 2% |
| Magnesium | 74mg | 81mg | 2% |
| Calories | 53kcal | 19kcal | 2% |
| Polyunsaturated fat | 0.263g | 0.07g | 1% |
| Vitamin B1 | 0.033mg | 0.04mg | 1% |
| Fats | 0.57g | 0.2g | 1% |
| Selenium | 0.5µg | 0.9µg | 1% |
| Carbs | 4.93g | 3.74g | 0% |
| Net carbs | 4.13g | 2.14g | N/A |
| Sugar | 0.4g | 1.1g | N/A |
| Folate | 14µg | 14µg | 0% |
| Choline | 18.3mg | 18mg | 0% |
| Saturated fat | 0.073g | 0.03g | 0% |
| Monounsaturated fat | 0.088g | 0.04g | 0% |
| Tryptophan | 0.096mg | 0.017mg | 0% |
| Threonine | 0.271mg | 0.083mg | 0% |
| Isoleucine | 0.318mg | 0.147mg | 0% |
| Leucine | 0.537mg | 0.13mg | 0% |
| Lysine | 0.381mg | 0.099mg | 0% |
| Methionine | 0.097mg | 0.019mg | 0% |
| Phenylalanine | 0.353mg | 0.11mg | 0% |
| Valine | 0.332mg | 0.11mg | 0% |
| Histidine | 0.174mg | 0.036mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
185%
Minerals Daily Need Coverage Score
112%
34%
Comparison summary
Which food is lower in Sugar?
Soy sauce is lower in Sugar (difference - 0.7g)
Which food is lower in glycemic index?
Soy sauce is lower in glycemic index (difference - 17)
Which food contains less Sodium?
Chard raw contains less Sodium (difference - 5280mg)
Which food is lower in Saturated fat?
Chard raw is lower in Saturated fat (difference - 0.043g)
Which food is cheaper?
Chard raw is cheaper (difference - $3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.