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  6. Chard raw vs. Hot chocolate

Chard raw vs. Hot chocolate — In-Depth Nutrition Comparison

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Important differences between chard raw and hot chocolate

  • Chard raw has more vitamin K, vitamin A, vitamin C, iron, manganese, magnesium, vitamin E, and copper; however, hot chocolate has more vitamin B12 and phosphorus.
  • Chard raw's daily need coverage for vitamin K is 692% more.
  • Chard raw has 150 times more vitamin C than hot chocolate. Chard raw has 30mg of vitamin C, while hot chocolate has 0.2mg.
  • Hot chocolate has a higher glycemic index than chard raw.

The food varieties used in the comparison are Chard, swiss, raw and Milk, chocolate beverage, hot cocoa, homemade.

Infographic

Chard raw vs Hot chocolate 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 16% 34% 17% 16% 34% 17% 45% 5.7% 1.7% 15%
Contains more MagnesiumMagnesium +252.2%
Contains more PotassiumPotassium +92.4%
Contains more IronIron +328.6%
Contains more CopperCopper +73.8%
Contains more ManganeseManganese +2715.4%
Contains more CalciumCalcium +123.5%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +128.3%
Contains less SodiumSodium -79.3%
Contains more SeleniumSelenium +200%

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 0.67% 17% 0.6% 17% 9.8% 42% 2.5% 20% 9.2% 61% 0.5% 3.8% 8.5%
Contains more Vitamin CVitamin C +14900%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +6200%
Contains more Vitamin B3Vitamin B3 +200.8%
Contains more Vitamin B6Vitamin B6 +147.5%
Contains more Vitamin KVitamin K +414900%
Contains more FolateFolate +180%
Contains more CholineCholine +15.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +102.2%
Contains more Vitamin B5Vitamin B5 +90.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.039mg

All nutrients comparison - raw data values

Nutrient Chard raw Hot chocolate DV% diff.
Vitamin K 830µg 0.2µg 692%
Vitamin C 30mg 0.2mg 33%
Vitamin A 306µg 51µg 28%
Vitamin B12 0µg 0.49µg 20%
Iron 1.8mg 0.42mg 17%
Manganese 0.366mg 0.013mg 15%
Magnesium 81mg 23mg 14%
Vitamin E 1.89mg 0.03mg 12%
Copper 0.179mg 0.103mg 8%
Phosphorus 46mg 105mg 8%
Vitamin B2 0.09mg 0.182mg 7%
Sodium 213mg 44mg 7%
Vitamin D 0µg 1.1µg 6%
Saturated fat 0.03g 1.431g 6%
Calcium 51mg 114mg 6%
Vitamin D 0IU 45IU 6%
Vitamin B6 0.099mg 0.04mg 5%
Potassium 379mg 197mg 5%
Protein 1.8g 3.52g 3%
Selenium 0.9µg 2.7µg 3%
Vitamin B5 0.172mg 0.328mg 3%
Calories 19kcal 77kcal 3%
Fats 0.2g 2.34g 3%
Cholesterol 0mg 8mg 3%
Folate 14µg 5µg 2%
Fiber 1.6g 1g 2%
Vitamin B3 0.4mg 0.133mg 2%
Carbs 3.74g 10.74g 2%
Monounsaturated fat 0.04g 0.677g 2%
Zinc 0.36mg 0.63mg 2%
Caffeine 0mg 2mg 1%
Net carbs 2.14g 9.74g N/A
Sugar 1.1g 9.66g N/A
Vitamin B1 0.04mg 0.039mg 0%
Trans fat 0g 0.078g N/A
Choline 18mg 15.6mg 0%
Polyunsaturated fat 0.07g 0.084g 0%
Tryptophan 0.017mg 0.037mg 0%
Threonine 0.083mg 0.095mg 0%
Isoleucine 0.147mg 0.169mg 0%
Leucine 0.13mg 0.305mg 0%
Lysine 0.099mg 0.215mg 0%
Methionine 0.019mg 0.076mg 0%
Phenylalanine 0.11mg 0.15mg 0%
Valine 0.11mg 0.201mg 0%
Histidine 0.036mg 0.067mg 0%
Fructose 0.01g 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
4% 2% 11% 82%
Protein: 3.52 g
Fats: 2.34 g
Carbs: 10.74 g
Water: 82.45 g
Other: 0.95 g
Contains more WaterWater +12.4%
Contains more OtherOther +68.4%
Contains more ProteinProtein +95.6%
Contains more FatsFats +1070%
Contains more CarbsCarbs +187.2%

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 1.431 g
Monounsaturated fat: Mono. Fat 0.677 g
Polyunsaturated fat: Poly. Fat 0.084 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +1592.5%
Contains more Poly. FatPolyunsaturated fat +20%

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. Hot chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171277/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.