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  6. Soybean meal vs. Chard raw

Soybean meal vs. Chard raw — In-Depth Nutrition Comparison

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What are the main differences between soybean meal and chard raw?

  • Soybean meal is richer in copper, manganese, iron, phosphorus, folate, potassium, vitamin B1, magnesium, and zinc, while chard raw is higher in vitamin A.
  • Soybean meal's daily need coverage for copper is 202% higher.
  • Chard raw has 22 times less folate than soybean meal. Soybean meal has 303µg of folate, while chard raw has 14µg.
  • Soybean meal has a higher glycemic index (68) than chard raw (32).

We used Soy meal, defatted, raw and Chard, swiss, raw types in this comparison.

Infographic

Soybean meal vs Chard raw infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more MagnesiumMagnesium +277.8%
Contains more CalciumCalcium +378.4%
Contains more PotassiumPotassium +557%
Contains more IronIron +661.1%
Contains more CopperCopper +1017.3%
Contains more ZincZinc +1305.6%
Contains more PhosphorusPhosphorus +1423.9%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +938.3%
Contains more SeleniumSelenium +266.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +1627.5%
Contains more Vitamin B2Vitamin B2 +178.9%
Contains more Vitamin B3Vitamin B3 +546.8%
Contains more Vitamin B5Vitamin B5 +1048.8%
Contains more Vitamin B6Vitamin B6 +474.7%
Contains more FolateFolate +2064.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean meal Chard raw DV% diff.
Vitamin K 830µg 692%
Copper 2mg 0.179mg 202%
Iron 13.7mg 1.8mg 149%
Manganese 3.8mg 0.366mg 149%
Protein 49.2g 1.8g 95%
Phosphorus 701mg 46mg 94%
Folate 303µg 14µg 72%
Potassium 2490mg 379mg 62%
Vitamin B1 0.691mg 0.04mg 54%
Magnesium 306mg 81mg 54%
Zinc 5.06mg 0.36mg 43%
Vitamin B6 0.569mg 0.099mg 36%
Vitamin B5 1.976mg 0.172mg 36%
Vitamin A 2µg 306µg 34%
Vitamin C 0mg 30mg 33%
Calcium 244mg 51mg 19%
Calories 337kcal 19kcal 16%
Vitamin B3 2.587mg 0.4mg 14%
Vitamin E 1.89mg 13%
Vitamin B2 0.251mg 0.09mg 12%
Carbs 35.89g 3.74g 11%
Sodium 3mg 213mg 9%
Polyunsaturated fat 1.045g 0.07g 7%
Fiber 1.6g 6%
Selenium 3.3µg 0.9µg 4%
Fats 2.39g 0.2g 3%
Choline 18mg 3%
Monounsaturated fat 0.409g 0.04g 1%
Saturated fat 0.268g 0.03g 1%
Net carbs 35.89g 2.14g N/A
Sugar 1.1g N/A
Tryptophan 0.653mg 0.017mg 0%
Threonine 1.952mg 0.083mg 0%
Isoleucine 2.18mg 0.147mg 0%
Leucine 3.66mg 0.13mg 0%
Lysine 2.991mg 0.099mg 0%
Methionine 0.606mg 0.019mg 0%
Phenylalanine 2.346mg 0.11mg 0%
Valine 2.243mg 0.11mg 0%
Histidine 1.212mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +2633.3%
Contains more FatsFats +1095%
Contains more CarbsCarbs +859.6%
Contains more OtherOther +248.8%
Contains more WaterWater +1235.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +922.5%
Contains more Poly. FatPolyunsaturated fat +1392.9%
Contains less Sat. FatSaturated fat -88.8%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.