Tofu vs. Chard raw — In-Depth Nutrition Comparison
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Summary of differences between tofu and chard raw
- Tofu has more calcium, manganese, selenium, copper, phosphorus, zinc, iron, and vitamin B1; however, chard raw is higher in vitamin A and vitamin C.
- Chard raw covers your daily need for vitamin A, 119% more than tofu.
- Tofu has 19 times more selenium than chard raw. While tofu has 17.4µg of selenium, chard raw has only 0.9µg.
- The glycemic index of chard raw is higher.
These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate 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 CalciumCalcium | +1239.2% |
| Contains more IronIron | +47.8% |
| Contains more CopperCopper | +111.2% |
| Contains more ZincZinc | +336.1% |
| Contains more PhosphorusPhosphorus | +313% |
| Contains less SodiumSodium | -93.4% |
| Contains more ManganeseManganese | +222.7% |
| Contains more SeleniumSelenium | +1833.3% |
| Contains more MagnesiumMagnesium | +39.7% |
| Contains more PotassiumPotassium | +59.9% |
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 | +295% |
| Contains more Vitamin B2Vitamin B2 | +13.3% |
| Contains more FolateFolate | +107.1% |
| Contains more Vitamin CVitamin C | +14900% |
| Contains more Vitamin B5Vitamin B5 | +29.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 692% | |
| Calcium | 683mg | 51mg | 63% |
| Manganese | 1.181mg | 0.366mg | 35% |
| Vitamin A | 306µg | 34% | |
| Vitamin C | 0.2mg | 30mg | 33% |
| Polyunsaturated fat | 4.921g | 0.07g | 32% |
| Protein | 17.27g | 1.8g | 31% |
| Selenium | 17.4µg | 0.9µg | 30% |
| Copper | 0.378mg | 0.179mg | 22% |
| Phosphorus | 190mg | 46mg | 21% |
| Vitamin E | 1.89mg | 13% | |
| Fats | 8.72g | 0.2g | 13% |
| Iron | 2.66mg | 1.8mg | 11% |
| Zinc | 1.57mg | 0.36mg | 11% |
| Vitamin B1 | 0.158mg | 0.04mg | 10% |
| Sodium | 14mg | 213mg | 9% |
| Saturated fat | 1.261g | 0.03g | 6% |
| Calories | 144kcal | 19kcal | 6% |
| Monounsaturated fat | 1.925g | 0.04g | 5% |
| Magnesium | 58mg | 81mg | 5% |
| Potassium | 237mg | 379mg | 4% |
| Folate | 29µg | 14µg | 4% |
| Choline | 18mg | 3% | |
| Fiber | 2.3g | 1.6g | 3% |
| Vitamin B6 | 0.092mg | 0.099mg | 1% |
| Vitamin B5 | 0.133mg | 0.172mg | 1% |
| Vitamin B2 | 0.102mg | 0.09mg | 1% |
| Carbs | 2.78g | 3.74g | 0% |
| Net carbs | 0.48g | 2.14g | N/A |
| Sugar | 1.1g | N/A | |
| Vitamin B3 | 0.381mg | 0.4mg | 0% |
| Tryptophan | 0.235mg | 0.017mg | 0% |
| Threonine | 0.785mg | 0.083mg | 0% |
| Isoleucine | 0.849mg | 0.147mg | 0% |
| Leucine | 1.392mg | 0.13mg | 0% |
| Lysine | 0.883mg | 0.099mg | 0% |
| Methionine | 0.211mg | 0.019mg | 0% |
| Phenylalanine | 0.835mg | 0.11mg | 0% |
| Valine | 0.87mg | 0.11mg | 0% |
| Histidine | 0.431mg | 0.036mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +859.4% |
| Contains more FatsFats | +4260% |
| Contains more CarbsCarbs | +34.5% |
| Contains more WaterWater | +32.7% |
| Contains more OtherOther | +14.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +4712.5% |
| Contains more Poly. FatPolyunsaturated fat | +6930% |
| Contains less Sat. FatSaturated fat | -97.6% |