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  6. Tomato juice vs. Chard raw

Tomato juice vs. Chard raw — In-Depth Nutrition Comparison

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Summary of differences between tomato juice and chard raw

  • Tomato juice has more vitamin C and vitamin B1; however, chard raw is higher in vitamin K, vitamin A, iron, magnesium, copper, manganese, and vitamin E.
  • Chard raw covers your daily need for vitamin K, 690% more than tomato juice.
  • Tomato juice has 3 times more vitamin B1 than chard raw. While tomato juice has 0.1mg of vitamin B1, chard raw has only 0.04mg.
  • Tomato juice has less sodium.

These are the specific foods used in this comparison Tomato juice, canned, without salt added and Chard, swiss, raw.

Infographic

Tomato juice 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 7.9% 3% 19% 15% 14% 3% 8.1% 1.3% 8.9% 2.7%
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 less SodiumSodium -95.3%
Contains more MagnesiumMagnesium +636.4%
Contains more CalciumCalcium +410%
Contains more PotassiumPotassium +74.7%
Contains more IronIron +361.5%
Contains more CopperCopper +326.2%
Contains more ZincZinc +227.3%
Contains more PhosphorusPhosphorus +142.1%
Contains more ManganeseManganese +438.2%
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.
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 234% 7.7% 6.4% 0% 25% 18% 13% 0% 16% 0% 5.8% 15% 3.7%
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 CVitamin C +133.7%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B3Vitamin B3 +68.3%
Contains more FolateFolate +42.9%
Contains more Vitamin AVitamin A +1230.4%
Contains more Vitamin EVitamin E +490.6%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B6Vitamin B6 +41.4%
Contains more Vitamin KVitamin K +35987%
Contains more CholineCholine +164.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato juice Chard raw DV% diff.
Vitamin K 2.3µg 830µg 690%
Vitamin C 70.1mg 30mg 45%
Vitamin A 23µg 306µg 31%
Iron 0.39mg 1.8mg 18%
Magnesium 11mg 81mg 17%
Copper 0.042mg 0.179mg 15%
Manganese 0.068mg 0.366mg 13%
Vitamin E 0.32mg 1.89mg 10%
Sodium 10mg 213mg 9%
Vitamin B1 0.1mg 0.04mg 5%
Potassium 217mg 379mg 5%
Fiber 0.4g 1.6g 5%
Phosphorus 19mg 46mg 4%
Calcium 10mg 51mg 4%
Vitamin B5 0.172mg 3%
Zinc 0.11mg 0.36mg 2%
Vitamin B6 0.07mg 0.099mg 2%
Folate 20µg 14µg 2%
Choline 6.8mg 18mg 2%
Fructose 1.33g 2%
Protein 0.85g 1.8g 2%
Vitamin B3 0.673mg 0.4mg 2%
Selenium 0.5µg 0.9µg 1%
Vitamin B2 0.078mg 0.09mg 1%
Calories 17kcal 19kcal 0%
Fats 0.29g 0.2g 0%
Net carbs 3.13g 2.14g N/A
Carbs 3.53g 3.74g 0%
Sugar 2.58g 1.1g N/A
Saturated fat 0.019g 0.03g 0%
Monounsaturated fat 0.005g 0.04g 0%
Polyunsaturated fat 0.027g 0.07g 0%
Tryptophan 0.006mg 0.017mg 0%
Threonine 0.026mg 0.083mg 0%
Isoleucine 0.017mg 0.147mg 0%
Leucine 0.024mg 0.13mg 0%
Lysine 0.026mg 0.099mg 0%
Methionine 0.005mg 0.019mg 0%
Phenylalanine 0.026mg 0.11mg 0%
Valine 0.017mg 0.11mg 0%
Histidine 0.014mg 0.036mg 0%
Omega-3 - ALA 0.005g N/A
Omega-6 - Linoleic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 0.85 g
Fats: 0.29 g
Carbs: 3.53 g
Water: 94.24 g
Other: 1.09 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 FatsFats +45%
Contains more ProteinProtein +111.8%
Contains more OtherOther +46.8%
~equal in Carbs ~3.74g
~equal in Water ~92.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 10% 53%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.027 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 less Sat. FatSaturated fat -36.7%
Contains more Mono. FatMonounsaturated fat +700%
Contains more Poly. FatPolyunsaturated fat +159.3%

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. Tomato juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170545/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.