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  6. Chard raw vs. Chocolate milk

Chard raw vs. Chocolate milk — In-Depth Nutrition Comparison

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How are chard raw and chocolate milk different?

  • Chard raw is higher in vitamin K, vitamin A, vitamin C, iron, magnesium, copper, manganese, and vitamin E; however, chocolate milk is richer in vitamin B12.
  • Daily need coverage for vitamin K for chard raw is 691% higher.
  • Chard raw contains 62 times more vitamin A than chocolate milk. While chard raw contains 6116IU of vitamin A, chocolate milk contains only 98IU.
  • Chard raw has less saturated fat.
  • Chard raw has a lower glycemic index (32) than chocolate milk (45).

Chard, swiss, raw and Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D are the varieties used in this article.

Infographic

Chard raw vs Chocolate milk 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 9.3% 34% 15% 9% 22% 11% 43% 7.8% 10% 10%
Contains more MagnesiumMagnesium +523.1%
Contains more PotassiumPotassium +126.9%
Contains more IronIron +650%
Contains more CopperCopper +175.4%
Contains more ManganeseManganese +375.3%
Contains more CalciumCalcium +119.6%
Contains more ZincZinc +13.9%
Contains more PhosphorusPhosphorus +119.6%
Contains less SodiumSodium -71.8%
Contains more SeleniumSelenium +111.1%

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% 9% 1.4% 20% 9.3% 37% 2.3% 18% 9.2% 41% 0.75% 3.8% 9.3%
Contains more Vitamin CVitamin C +3233.3%
Contains more Vitamin AVitamin A +1033.3%
Contains more Vitamin EVitamin E +2600%
Contains more Vitamin B3Vitamin B3 +220%
Contains more Vitamin B6Vitamin B6 +147.5%
Contains more Vitamin KVitamin K +276566.7%
Contains more FolateFolate +180%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin B5Vitamin B5 +71.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.037mg
~equal in Choline ~17mg

All nutrients comparison - raw data values

Nutrient Chard raw Chocolate milk DV% diff.
Vitamin K 830µg 0.3µg 691%
Vitamin C 30mg 0.9mg 32%
Vitamin A 306µg 27µg 31%
Iron 1.8mg 0.24mg 20%
Magnesium 81mg 13mg 16%
Vitamin B12 0µg 0.33µg 14%
Copper 0.179mg 0.065mg 13%
Manganese 0.366mg 0.077mg 13%
Vitamin E 1.89mg 0.07mg 12%
Saturated fat 0.03g 2.104g 9%
Phosphorus 46mg 101mg 8%
Vitamin D 0µg 1.3µg 7%
Sodium 213mg 60mg 7%
Vitamin B2 0.09mg 0.162mg 6%
Calcium 51mg 112mg 6%
Vitamin D 0IU 51IU 6%
Potassium 379mg 167mg 6%
Vitamin B6 0.099mg 0.04mg 5%
Fats 0.2g 3.39g 5%
Cholesterol 0mg 12mg 4%
Protein 1.8g 3.17g 3%
Calories 19kcal 83kcal 3%
Fiber 1.6g 0.8g 3%
Monounsaturated fat 0.04g 0.99g 2%
Folate 14µg 5µg 2%
Selenium 0.9µg 1.9µg 2%
Vitamin B5 0.172mg 0.295mg 2%
Vitamin B3 0.4mg 0.125mg 2%
Carbs 3.74g 10.34g 2%
Net carbs 2.14g 9.54g N/A
Sugar 1.1g 9.54g N/A
Zinc 0.36mg 0.41mg 0%
Vitamin B1 0.04mg 0.037mg 0%
Choline 18mg 17mg 0%
Polyunsaturated fat 0.07g 0.124g 0%
Tryptophan 0.017mg 0.041mg 0%
Threonine 0.083mg 0.135mg 0%
Isoleucine 0.147mg 0.164mg 0%
Leucine 0.13mg 0.3mg 0%
Lysine 0.099mg 0.265mg 0%
Methionine 0.019mg 0.083mg 0%
Phenylalanine 0.11mg 0.164mg 0%
Valine 0.11mg 0.208mg 0%
Histidine 0.036mg 0.096mg 0%
Caffeine 0mg 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% 3% 10% 82%
Protein: 3.17 g
Fats: 3.39 g
Carbs: 10.34 g
Water: 82.3 g
Other: 0.8 g
Contains more WaterWater +12.6%
Contains more OtherOther +100%
Contains more ProteinProtein +76.1%
Contains more FatsFats +1595%
Contains more CarbsCarbs +176.5%

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
65% 31% 4%
Saturated fat: Sat. Fat 2.104 g
Monounsaturated fat: Mono. Fat 0.99 g
Polyunsaturated fat: Poly. Fat 0.124 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +2375%
Contains more Poly. FatPolyunsaturated fat +77.1%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
  2. Chocolate milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170879/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.