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  6. Chard raw vs. Condensed milk

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

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Important differences between chard raw and condensed milk

  • Chard raw has more vitamin K, vitamin A, vitamin C, and iron; however, condensed milk has more phosphorus, selenium, vitamin B2, calcium, and vitamin B12.
  • Chard raw's daily need coverage for vitamin K is 691% more.
  • Chard raw has 23 times more vitamin A than condensed milk. Chard raw has 6116IU of vitamin A, while condensed milk has 267IU.
  • Chard raw is lower in saturated fat.
  • Condensed milk has a higher glycemic index than chard raw.

The food varieties used in the comparison are Chard, swiss, raw and Milk, canned, condensed, sweetened.

Infographic

Chard raw vs Condensed 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 19% 85% 33% 7.1% 5% 26% 108% 17% 0.78% 81%
Contains more MagnesiumMagnesium +211.5%
Contains more IronIron +847.4%
Contains more CopperCopper +1093.3%
Contains more ManganeseManganese +6000%
Contains more CalciumCalcium +456.9%
Contains more ZincZinc +161.1%
Contains more PhosphorusPhosphorus +450%
Contains less SodiumSodium -40.4%
Contains more SeleniumSelenium +1544.4%
~equal in Potassium ~371mg

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 8.7% 25% 3.2% 3% 23% 96% 3.9% 45% 12% 55% 1.5% 8.3% 49%
Contains more Vitamin CVitamin C +1053.8%
Contains more Vitamin AVitamin A +313.5%
Contains more Vitamin EVitamin E +1081.3%
Contains more Vitamin B3Vitamin B3 +90.5%
Contains more Vitamin B6Vitamin B6 +94.1%
Contains more Vitamin KVitamin K +138233.3%
Contains more FolateFolate +27.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B2Vitamin B2 +362.2%
Contains more Vitamin B5Vitamin B5 +336%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +395%

All nutrients comparison - raw data values

Nutrient Chard raw Condensed milk DV% diff.
Vitamin K 830µg 0.6µg 691%
Vitamin C 30mg 2.6mg 30%
Phosphorus 46mg 253mg 30%
Vitamin A 306µg 74µg 26%
Selenium 0.9µg 14.8µg 25%
Saturated fat 0.03g 5.486g 25%
Vitamin B2 0.09mg 0.416mg 25%
Calcium 51mg 284mg 23%
Iron 1.8mg 0.19mg 20%
Copper 0.179mg 0.015mg 18%
Vitamin B12 0µg 0.44µg 18%
Carbs 3.74g 54.4g 17%
Manganese 0.366mg 0.006mg 16%
Calories 19kcal 321kcal 15%
Choline 18mg 89.1mg 13%
Magnesium 81mg 26mg 13%
Fats 0.2g 8.7g 13%
Vitamin B5 0.172mg 0.75mg 12%
Vitamin E 1.89mg 0.16mg 12%
Protein 1.8g 7.91g 12%
Cholesterol 0mg 34mg 11%
Fiber 1.6g 0g 6%
Monounsaturated fat 0.04g 2.427g 6%
Zinc 0.36mg 0.94mg 5%
Sodium 213mg 127mg 4%
Vitamin B6 0.099mg 0.051mg 4%
Vitamin B1 0.04mg 0.09mg 4%
Polyunsaturated fat 0.07g 0.337g 2%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 6IU 1%
Vitamin B3 0.4mg 0.21mg 1%
Folate 14µg 11µg 1%
Net carbs 2.14g 54.4g N/A
Potassium 379mg 371mg 0%
Sugar 1.1g 54.4g N/A
Tryptophan 0.017mg 0.112mg 0%
Threonine 0.083mg 0.357mg 0%
Isoleucine 0.147mg 0.479mg 0%
Leucine 0.13mg 0.775mg 0%
Lysine 0.099mg 0.627mg 0%
Methionine 0.019mg 0.198mg 0%
Phenylalanine 0.11mg 0.382mg 0%
Valine 0.11mg 0.529mg 0%
Histidine 0.036mg 0.214mg 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
8% 9% 54% 27% 2%
Protein: 7.91 g
Fats: 8.7 g
Carbs: 54.4 g
Water: 27.16 g
Other: 1.83 g
Contains more WaterWater +241.2%
Contains more ProteinProtein +339.4%
Contains more FatsFats +4250%
Contains more CarbsCarbs +1354.5%
Contains more OtherOther +14.4%

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% 29% 4%
Saturated fat: Sat. Fat 5.486 g
Monounsaturated fat: Mono. Fat 2.427 g
Polyunsaturated fat: Poly. Fat 0.337 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +5967.5%
Contains more Poly. FatPolyunsaturated fat +381.4%

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. Condensed milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171275/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.