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  6. Chard raw vs. Coconut milk

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

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The main differences between chard raw and coconut milk

  • Chard raw is richer in vitamin K, vitamin A, vitamin C, vitamin E, and magnesium, yet coconut milk is richer in manganese, copper, and selenium.
  • Daily need coverage for vitamin K for chard raw is 692% higher.
  • Coconut milk contains less sodium.
  • Chard raw has a lower glycemic index than coconut milk.

Food types used in this article are Chard, swiss, raw and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Chard raw vs Coconut 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more MagnesiumMagnesium +118.9%
Contains more CalciumCalcium +218.8%
Contains more PotassiumPotassium +44.1%
Contains more CopperCopper +48.6%
Contains more ZincZinc +86.1%
Contains more PhosphorusPhosphorus +117.4%
Contains less SodiumSodium -93%
Contains more ManganeseManganese +150.3%
Contains more SeleniumSelenium +588.9%
~equal in Iron ~1.64mg

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin CVitamin C +971.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1160%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin KVitamin K +829900%
Contains more CholineCholine +111.8%
Contains more Vitamin B3Vitamin B3 +90%
Contains more FolateFolate +14.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.183mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Coconut milk DV% diff.
Vitamin K 830µg 0.1µg 692%
Saturated fat 0.03g 21.14g 96%
Fats 0.2g 23.84g 36%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 2.8mg 30%
Manganese 0.366mg 0.916mg 24%
Vitamin E 1.89mg 0.15mg 12%
Calories 19kcal 230kcal 11%
Selenium 0.9µg 6.2µg 10%
Copper 0.179mg 0.266mg 10%
Magnesium 81mg 37mg 10%
Sodium 213mg 15mg 9%
Phosphorus 46mg 100mg 8%
Vitamin B2 0.09mg 0mg 7%
Vitamin B6 0.099mg 0.033mg 5%
Calcium 51mg 16mg 4%
Potassium 379mg 263mg 3%
Zinc 0.36mg 0.67mg 3%
Iron 1.8mg 1.64mg 2%
Fiber 1.6g 2.2g 2%
Monounsaturated fat 0.04g 1.014g 2%
Choline 18mg 8.5mg 2%
Vitamin B3 0.4mg 0.76mg 2%
Polyunsaturated fat 0.07g 0.261g 1%
Folate 14µg 16µg 1%
Vitamin B1 0.04mg 0.026mg 1%
Protein 1.8g 2.29g 1%
Carbs 3.74g 5.54g 1%
Net carbs 2.14g 3.34g N/A
Sugar 1.1g 3.34g N/A
Vitamin B5 0.172mg 0.183mg 0%
Tryptophan 0.017mg 0.027mg 0%
Threonine 0.083mg 0.083mg 0%
Isoleucine 0.147mg 0.09mg 0%
Leucine 0.13mg 0.17mg 0%
Lysine 0.099mg 0.101mg 0%
Methionine 0.019mg 0.043mg 0%
Phenylalanine 0.11mg 0.116mg 0%
Valine 0.11mg 0.139mg 0%
Histidine 0.036mg 0.053mg 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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more WaterWater +37%
Contains more OtherOther +125.4%
Contains more ProteinProtein +27.2%
Contains more FatsFats +11820%
Contains more CarbsCarbs +48.1%

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
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +2435%
Contains more Poly. FatPolyunsaturated fat +272.9%

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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.