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  6. Buttermilk vs. Chard raw

Buttermilk vs. Chard raw — In-Depth Nutrition Comparison

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A recap on differences between buttermilk and chard raw

  • Buttermilk is higher in vitamin B12, yet chard raw is higher in vitamin K, vitamin A, vitamin C, iron, copper, magnesium, manganese, vitamin E, and potassium.
  • Chard raw covers your daily vitamin K needs 692% more than buttermilk.

Food varieties used in this article are Milk, buttermilk, fluid, cultured, lowfat and Chard, swiss, raw.

Infographic

Buttermilk 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% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
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 CalciumCalcium +127.5%
Contains more ZincZinc +16.7%
Contains more PhosphorusPhosphorus +93.5%
Contains less SodiumSodium -10.8%
Contains more SeleniumSelenium +122.2%
Contains more MagnesiumMagnesium +636.4%
Contains more PotassiumPotassium +151%
Contains more IronIron +3500%
Contains more CopperCopper +1527.3%
Contains more ManganeseManganese +18200%

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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
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 B2Vitamin B2 +71.1%
Contains more Vitamin B5Vitamin B5 +59.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +2900%
Contains more Vitamin AVitamin A +2085.7%
Contains more Vitamin EVitamin E +3680%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B3Vitamin B3 +589.7%
Contains more Vitamin B6Vitamin B6 +191.2%
Contains more Vitamin KVitamin K +829900%
Contains more FolateFolate +180%
~equal in Vitamin D ~0µg
~equal in Choline ~18mg

All nutrients comparison - raw data values

Nutrient Buttermilk Chard raw DV% diff.
Vitamin K 0.1µg 830µg 692%
Vitamin C 1mg 30mg 32%
Vitamin A 14µg 306µg 32%
Iron 0.05mg 1.8mg 22%
Copper 0.011mg 0.179mg 19%
Magnesium 11mg 81mg 17%
Manganese 0.002mg 0.366mg 16%
Vitamin E 0.05mg 1.89mg 12%
Vitamin B12 0.22µg 0µg 9%
Calcium 116mg 51mg 7%
Potassium 151mg 379mg 7%
Phosphorus 89mg 46mg 6%
Fiber 0g 1.6g 6%
Vitamin B2 0.154mg 0.09mg 5%
Vitamin B6 0.034mg 0.099mg 5%
Protein 3.31g 1.8g 3%
Vitamin B5 0.275mg 0.172mg 2%
Vitamin B3 0.058mg 0.4mg 2%
Folate 5µg 14µg 2%
Saturated fat 0.548g 0.03g 2%
Selenium 2µg 0.9µg 2%
Monounsaturated fat 0.254g 0.04g 1%
Calories 40kcal 19kcal 1%
Vitamin B1 0.034mg 0.04mg 1%
Sodium 190mg 213mg 1%
Zinc 0.42mg 0.36mg 1%
Cholesterol 4mg 0mg 1%
Fats 0.88g 0.2g 1%
Carbs 4.79g 3.74g 0%
Net carbs 4.79g 2.14g N/A
Vitamin D 1IU 0IU 0%
Sugar 4.79g 1.1g N/A
Choline 17.7mg 18mg 0%
Polyunsaturated fat 0.033g 0.07g 0%
Tryptophan 0.042mg 0.017mg 0%
Threonine 0.141mg 0.083mg 0%
Isoleucine 0.171mg 0.147mg 0%
Leucine 0.313mg 0.13mg 0%
Lysine 0.277mg 0.099mg 0%
Methionine 0.087mg 0.019mg 0%
Phenylalanine 0.171mg 0.11mg 0%
Valine 0.217mg 0.11mg 0%
Histidine 0.1mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 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 +83.9%
Contains more FatsFats +340%
Contains more CarbsCarbs +28.1%
Contains more OtherOther +79.8%
~equal in Water ~92.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 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 +535%
Contains less Sat. FatSaturated fat -94.5%
Contains more Poly. FatPolyunsaturated fat +112.1%

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. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.