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  6. Soybean raw vs. Chard raw

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

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A recap on differences between soybean raw and chard raw

  • Soybean raw is higher in iron, copper, phosphorus, manganese, folate, vitamin B1, vitamin B2, and magnesium, yet chard raw is higher in vitamin K and vitamin A.
  • Chard raw covers your daily vitamin K needs 653% more than soybean raw.
  • Soybean raw contains 27 times more folate than chard raw. While soybean raw contains 375µg of folate, chard raw contains only 14µg.
  • The glycemic index of soybean raw is lower.

Food varieties used in this article are Soybeans, mature seeds, raw and Chard, swiss, raw.

Infographic

Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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 +245.7%
Contains more CalciumCalcium +443.1%
Contains more PotassiumPotassium +374.1%
Contains more IronIron +772.2%
Contains more CopperCopper +826.3%
Contains more ZincZinc +1258.3%
Contains more PhosphorusPhosphorus +1430.4%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +587.7%
Contains more SeleniumSelenium +1877.8%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 +2085%
Contains more Vitamin B2Vitamin B2 +866.7%
Contains more Vitamin B3Vitamin B3 +305.8%
Contains more Vitamin B5Vitamin B5 +361%
Contains more Vitamin B6Vitamin B6 +280.8%
Contains more FolateFolate +2578.6%
Contains more CholineCholine +543.9%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +30500%
Contains more Vitamin EVitamin E +122.4%
Contains more Vitamin KVitamin K +1666%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Chard raw DV% diff.
Vitamin K 47µg 830µg 653%
Iron 15.7mg 1.8mg 174%
Copper 1.658mg 0.179mg 164%
Manganese 2.517mg 0.366mg 94%
Phosphorus 704mg 46mg 94%
Folate 375µg 14µg 90%
Polyunsaturated fat 11.255g 0.07g 75%
Vitamin B1 0.874mg 0.04mg 70%
Protein 36.49g 1.8g 69%
Vitamin B2 0.87mg 0.09mg 60%
Magnesium 280mg 81mg 47%
Potassium 1797mg 379mg 42%
Zinc 4.89mg 0.36mg 41%
Vitamin A 1µg 306µg 34%
Fiber 9.3g 1.6g 31%
Selenium 17.8µg 0.9µg 31%
Fats 19.94g 0.2g 30%
Vitamin C 6mg 30mg 27%
Calcium 277mg 51mg 23%
Vitamin B6 0.377mg 0.099mg 21%
Calories 446kcal 19kcal 21%
Choline 115.9mg 18mg 18%
Saturated fat 2.884g 0.03g 13%
Vitamin B5 0.793mg 0.172mg 12%
Monounsaturated fat 4.404g 0.04g 11%
Sodium 2mg 213mg 9%
Carbs 30.16g 3.74g 9%
Vitamin B3 1.623mg 0.4mg 8%
Vitamin E 0.85mg 1.89mg 7%
Net carbs 20.86g 2.14g N/A
Sugar 7.33g 1.1g N/A
Tryptophan 0.591mg 0.017mg 0%
Threonine 1.766mg 0.083mg 0%
Isoleucine 1.971mg 0.147mg 0%
Leucine 3.309mg 0.13mg 0%
Lysine 2.706mg 0.099mg 0%
Methionine 0.547mg 0.019mg 0%
Phenylalanine 2.122mg 0.11mg 0%
Valine 2.029mg 0.11mg 0%
Histidine 1.097mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 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 +1927.2%
Contains more FatsFats +9870%
Contains more CarbsCarbs +706.4%
Contains more OtherOther +204.4%
Contains more WaterWater +985%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 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 +10910%
Contains more Poly. FatPolyunsaturated fat +15978.6%
Contains less Sat. FatSaturated fat -99%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.