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  6. Chard raw vs. Buttermilk

Chard raw vs. Buttermilk — In-Depth Nutrition Comparison

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A recap on differences between chard raw and buttermilk

  • Chard raw is higher in vitamin K, vitamin A, vitamin C, iron, copper, magnesium, manganese, vitamin E, and potassium, yet buttermilk is higher in vitamin B12.
  • Chard raw covers your daily vitamin K needs 692% more than buttermilk.
  • Chard raw contains 183 times more manganese than buttermilk. While chard raw contains 0.366mg of manganese, buttermilk contains only 0.002mg.

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

Infographic

Chard raw vs Buttermilk 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
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%
Contains more MagnesiumMagnesium +636.4%
Contains more PotassiumPotassium +151%
Contains more IronIron +3500%
Contains more CopperCopper +1527.3%
Contains more ManganeseManganese +18200%
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%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
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%
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%
Contains more Vitamin B2Vitamin B2 +71.1%
Contains more Vitamin B5Vitamin B5 +59.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Choline ~17.7mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Contains more OtherOther +79.8%
Contains more ProteinProtein +83.9%
Contains more FatsFats +340%
Contains more CarbsCarbs +28.1%
~equal in Water ~90.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -94.5%
Contains more Poly. FatPolyunsaturated fat +112.1%
Contains more Mono. FatMonounsaturated fat +535%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
  2. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.