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  6. Tomato soup vs. Chard raw

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

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What are the main differences between tomato soup and chard raw?

  • Chard raw has more vitamin K, vitamin A, vitamin C, iron, magnesium, copper, manganese, vitamin E, and vitamin B2 than tomato soup.
  • Chard raw's daily need coverage for vitamin K is 690% higher.

We used Soup, tomato, canned, prepared with equal volume water, commercial and Chard, swiss, raw types in this comparison.

Infographic

Tomato soup 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 5% 2.4% 24% 11% 9.7% 2.5% 6.4% 24% 8.7% 8.2%
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 -12.7%
Contains more SeleniumSelenium +66.7%
Contains more MagnesiumMagnesium +1057.1%
Contains more CalciumCalcium +537.5%
Contains more PotassiumPotassium +37.8%
Contains more IronIron +520.7%
Contains more CopperCopper +517.2%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +206.7%
Contains more ManganeseManganese +446.3%

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 21% 3.3% 3.4% 0% 5% 1.6% 7.9% 0% 9.7% 0% 3.8% 0% 3.4%
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 +376.2%
Contains more Vitamin AVitamin A +2960%
Contains more Vitamin EVitamin E +1011.8%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +1185.7%
Contains more Vitamin B6Vitamin B6 +135.7%
Contains more Vitamin KVitamin K +55233.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +185.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato soup Chard raw DV% diff.
Vitamin K 1.5µg 830µg 690%
Vitamin A 10µg 306µg 33%
Vitamin C 6.3mg 30mg 26%
Iron 0.29mg 1.8mg 19%
Magnesium 7mg 81mg 18%
Copper 0.029mg 0.179mg 17%
Manganese 0.067mg 0.366mg 13%
Vitamin E 0.17mg 1.89mg 11%
Vitamin B2 0.007mg 0.09mg 6%
Phosphorus 15mg 46mg 4%
Vitamin B6 0.042mg 0.099mg 4%
Fiber 0.5g 1.6g 4%
Calcium 8mg 51mg 4%
Folate 0µg 14µg 4%
Potassium 275mg 379mg 3%
Vitamin B5 0.172mg 3%
Protein 0.71g 1.8g 2%
Zinc 0.09mg 0.36mg 2%
Choline 6.3mg 18mg 2%
Vitamin B1 0.02mg 0.04mg 2%
Calories 32kcal 19kcal 1%
Selenium 1.5µg 0.9µg 1%
Sodium 186mg 213mg 1%
Carbs 7.45g 3.74g 1%
Fats 0.21g 0.2g 0%
Net carbs 6.95g 2.14g N/A
Sugar 4.03g 1.1g N/A
Vitamin B3 0.42mg 0.4mg 0%
Saturated fat 0.056g 0.03g 0%
Monounsaturated fat 0.067g 0.04g 0%
Polyunsaturated fat 0.077g 0.07g 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 91%
Protein: 0.71 g
Fats: 0.21 g
Carbs: 7.45 g
Water: 90.55 g
Other: 1.08 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 CarbsCarbs +99.2%
Contains more ProteinProtein +153.5%
Contains more OtherOther +48.1%
~equal in Fats ~0.2g
~equal in Water ~92.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 34% 39%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.077 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 +67.5%
Contains less Sat. FatSaturated fat -46.4%
~equal in Polyunsaturated fat ~0.07g

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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171176/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.