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Chard raw vs. Malt — In-Depth Nutrition Comparison

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A recap on the differences between chard raw and malt

  • Chard raw is higher in vitamin K, vitamin A, vitamin C, iron, copper, magnesium, manganese, and vitamin E, yet malt is higher in vitamin B12.
  • Chard raw covers your daily vitamin K needs 691% more than malt.
  • Chard raw contains 300 times more vitamin C than malt. While chard raw contains 30mg of vitamin C, malt contains only 0.1mg.
  • The amount of saturated fat in chard raw is lower.
  • The glycemic index of chard raw is lower.

Food varieties used in this article are Chard, swiss, raw and Beverages, Malted drink mix, chocolate, powder, prepared with whole milk.

Infographic

Chard raw vs Malt infographic
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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%
Malt
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 29% 15% 7.9% 12% 11% 39% 7.8% 10% 29%
Contains more MagnesiumMagnesium +440%
Contains more PotassiumPotassium +120.3%
Contains more IronIron +757.1%
Contains more CopperCopper +383.8%
Contains more ManganeseManganese +357.5%
Contains more CalciumCalcium +92.2%
Contains more ZincZinc +13.9%
Contains more PhosphorusPhosphorus +97.8%
Contains less SodiumSodium -71.8%
Contains more SeleniumSelenium +500%

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%
Malt
4
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 0.33% 8.7% 1.2% 0% 14% 42% 4.9% 21% 11% 53% 0.75% 6.8% 0%
Contains more Vitamin CVitamin C +29900%
Contains more Vitamin AVitamin A +1076.9%
Contains more Vitamin EVitamin E +3050%
Contains more Vitamin B3Vitamin B3 +54.4%
Contains more Vitamin B6Vitamin B6 +115.2%
Contains more Vitamin KVitamin K +276566.7%
Contains more FolateFolate +55.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +35%
Contains more Vitamin B2Vitamin B2 +104.4%
Contains more Vitamin B5Vitamin B5 +105.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Chard raw Malt DV% diff.
Vitamin K 830µg 0.3µg 691%
Vitamin C 30mg 0.1mg 33%
Vitamin A 306µg 26µg 31%
Iron 1.8mg 0.21mg 20%
Vitamin B12 0µg 0.42µg 18%
Magnesium 81mg 15mg 16%
Copper 0.179mg 0.037mg 16%
Manganese 0.366mg 0.08mg 12%
Vitamin E 1.89mg 0.06mg 12%
Saturated fat 0.03g 1.883g 8%
Selenium 0.9µg 5.4µg 8%
Vitamin B2 0.09mg 0.184mg 7%
Sodium 213mg 60mg 7%
Potassium 379mg 172mg 6%
Phosphorus 46mg 91mg 6%
Fats 0.2g 3.29g 5%
Calcium 51mg 98mg 5%
Vitamin B6 0.099mg 0.046mg 4%
Vitamin B5 0.172mg 0.354mg 4%
Fiber 1.6g 0.5g 4%
Choline 18mg 3%
Cholesterol 0mg 10mg 3%
Protein 1.8g 3.37g 3%
Calories 19kcal 85kcal 3%
Monounsaturated fat 0.04g 0.827g 2%
Carbs 3.74g 11.2g 2%
Polyunsaturated fat 0.07g 0.208g 1%
Vitamin B1 0.04mg 0.054mg 1%
Folate 14µg 9µg 1%
Vitamin B3 0.4mg 0.259mg 1%
Caffeine 0mg 3mg 1%
Net carbs 2.14g 10.7g N/A
Sugar 1.1g 6.68g N/A
Zinc 0.36mg 0.41mg 0%
Tryptophan 0.017mg 0.074mg 0%
Threonine 0.083mg 0.143mg 0%
Isoleucine 0.147mg 0.165mg 0%
Leucine 0.13mg 0.268mg 0%
Lysine 0.099mg 0.142mg 0%
Methionine 0.019mg 0.074mg 0%
Phenylalanine 0.11mg 0.15mg 0%
Valine 0.11mg 0.193mg 0%
Histidine 0.036mg 0.077mg 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
Malt
3
3% 3% 11% 81%
Protein: 3.37 g
Fats: 3.29 g
Carbs: 11.2 g
Water: 81.34 g
Other: 0.8 g
Contains more WaterWater +13.9%
Contains more OtherOther +100%
Contains more ProteinProtein +87.2%
Contains more FatsFats +1545%
Contains more CarbsCarbs +199.5%

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
Malt
2
65% 28% 7%
Saturated fat: Sat. Fat 1.883 g
Monounsaturated fat: Mono. Fat 0.827 g
Polyunsaturated fat: Poly. Fat 0.208 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +1967.5%
Contains more Poly. FatPolyunsaturated fat +197.1%

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. Malt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174867/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.