Soy milk vs. Chard raw — In-Depth Nutrition Comparison
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What are the differences between soy milk and chard raw?
- Soy milk is higher in selenium, yet chard raw is higher in vitamin K, vitamin A, vitamin C, iron, magnesium, vitamin E, potassium, and manganese.
- Chard raw's daily need coverage for vitamin K is 689% more.
- Soy milk has 5 times more selenium than chard raw. While soy milk has 4.8µg of selenium, chard raw has only 0.9µg.
- The amount of sodium in soy milk is lower.
We used Soymilk, original and vanilla, unfortified and Chard, swiss, raw types in this article.
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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 PhosphorusPhosphorus | +13% |
| Contains less SodiumSodium | -76.1% |
| Contains more SeleniumSelenium | +433.3% |
| Contains more MagnesiumMagnesium | +224% |
| Contains more CalciumCalcium | +104% |
| Contains more PotassiumPotassium | +221.2% |
| Contains more IronIron | +181.3% |
| Contains more CopperCopper | +39.8% |
| Contains more ZincZinc | +200% |
| Contains more ManganeseManganese | +64.1% |
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 B1Vitamin B1 | +50% |
| Contains more Vitamin B3Vitamin B3 | +28.3% |
| Contains more Vitamin B5Vitamin B5 | +116.9% |
| Contains more FolateFolate | +28.6% |
| Contains more CholineCholine | +31.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1618.2% |
| Contains more Vitamin B2Vitamin B2 | +30.4% |
| Contains more Vitamin B6Vitamin B6 | +28.6% |
| Contains more Vitamin KVitamin K | +27566.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +81.7% |
| Contains more FatsFats | +775% |
| Contains more CarbsCarbs | +67.9% |
| Contains more OtherOther | +146.2% |
~equal in
Water
~92.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +902.5% |
| Contains more Poly. FatPolyunsaturated fat | +1272.9% |
| Contains less Sat. FatSaturated fat | -85.4% |
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 Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 3µg | 830µg | 689% |
| Vitamin A | 0µg | 306µg | 34% |
| Vitamin C | 0mg | 30mg | 33% |
| Iron | 0.64mg | 1.8mg | 15% |
| Magnesium | 25mg | 81mg | 13% |
| Vitamin E | 0.11mg | 1.89mg | 12% |
| Potassium | 118mg | 379mg | 8% |
| Sodium | 51mg | 213mg | 7% |
| Selenium | 4.8µg | 0.9µg | 7% |
| Copper | 0.128mg | 0.179mg | 6% |
| Manganese | 0.223mg | 0.366mg | 6% |
| Polyunsaturated fat | 0.961g | 0.07g | 6% |
| Fiber | 0.6g | 1.6g | 4% |
| Vitamin B5 | 0.373mg | 0.172mg | 4% |
| Protein | 3.27g | 1.8g | 3% |
| Calcium | 25mg | 51mg | 3% |
| Vitamin B2 | 0.069mg | 0.09mg | 2% |
| Vitamin B6 | 0.077mg | 0.099mg | 2% |
| Calories | 54kcal | 19kcal | 2% |
| Vitamin B1 | 0.06mg | 0.04mg | 2% |
| Fats | 1.75g | 0.2g | 2% |
| Zinc | 0.12mg | 0.36mg | 2% |
| Choline | 23.6mg | 18mg | 1% |
| Monounsaturated fat | 0.401g | 0.04g | 1% |
| Saturated fat | 0.205g | 0.03g | 1% |
| Phosphorus | 52mg | 46mg | 1% |
| Folate | 18µg | 14µg | 1% |
| Carbs | 6.28g | 3.74g | 1% |
| Vitamin B3 | 0.513mg | 0.4mg | 1% |
| Net carbs | 5.68g | 2.14g | N/A |
| Sugar | 3.99g | 1.1g | N/A |
| Tryptophan | 0.038mg | 0.017mg | 0% |
| Threonine | 0.108mg | 0.083mg | 0% |
| Isoleucine | 0.114mg | 0.147mg | 0% |
| Leucine | 0.186mg | 0.13mg | 0% |
| Lysine | 0.131mg | 0.099mg | 0% |
| Methionine | 0.027mg | 0.019mg | 0% |
| Phenylalanine | 0.113mg | 0.11mg | 0% |
| Valine | 0.117mg | 0.11mg | 0% |
| Histidine | 0.061mg | 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
9%
185%
Minerals Daily Need Coverage Score
19%
34%
Comparison summary
Which food contains less Sodium?
Soy milk contains less Sodium (difference - 162mg)
Which food is lower in Sugar?
Chard raw is lower in Sugar (difference - 2.89g)
Which food is lower in Saturated fat?
Chard raw is lower in Saturated fat (difference - 0.175g)
Which food is lower in glycemic index?
Chard raw is lower in glycemic index (difference - 5)
Which food is cheaper?
Chard raw is cheaper (difference - $1.4)
Which food is richer in minerals?
Chard raw is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.