Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Chard raw
  5. Compare
  6. Chard raw vs. Malt

Chard raw vs. Malt — In-Depth Nutrition Comparison

Compare

A recap on differences between Chard raw and Malt

  • Chard raw is higher in Vitamin K, Vitamin C, Vitamin A RAE, 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.

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
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.
Chard raw
Chard raw
5
:
5
Malt
Malt
Contains more Iron +757.1%
Contains more Magnesium +440%
Contains more Potassium +120.3%
Contains more Copper +383.8%
Contains more Manganese +357.5%
Contains more Calcium +92.2%
Contains more Phosphorus +97.8%
Contains less Sodium -71.8%
Contains more Zinc +13.9%
Contains more Selenium +500%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Malt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 8% 11% 39% 16% 8% 12% 13% 11% 30%
Contains more Iron +757.1%
Contains more Magnesium +440%
Contains more Potassium +120.3%
Contains more Copper +383.8%
Contains more Manganese +357.5%
Contains more Calcium +92.2%
Contains more Phosphorus +97.8%
Contains less Sodium -71.8%
Contains more Zinc +13.9%
Contains more Selenium +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.
Chard raw
Chard raw
8
:
4
Malt
Malt
Contains more Vitamin A +6337.9%
Contains more Vitamin E +3050%
Contains more Vitamin C +29900%
Contains more Vitamin B3 +54.4%
Contains more Vitamin B6 +115.2%
Contains more Folate +55.6%
Contains more Vitamin K +276566.7%
Contains more Vitamin B1 +35%
Contains more Vitamin B2 +104.4%
Contains more Vitamin B5 +105.8%
Contains more Vitamin B12 +∞%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Malt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 2% 0% 1% 14% 43% 5% 22% 11% 7% 53% 1%
Contains more Vitamin A +6337.9%
Contains more Vitamin E +3050%
Contains more Vitamin C +29900%
Contains more Vitamin B3 +54.4%
Contains more Vitamin B6 +115.2%
Contains more Folate +55.6%
Contains more Vitamin K +276566.7%
Contains more Vitamin B1 +35%
Contains more Vitamin B2 +104.4%
Contains more Vitamin B5 +105.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
2
:
3
Malt
Malt
Contains more Water +13.9%
Contains more Other +100%
Contains more Protein +87.2%
Contains more Fats +1545%
Contains more Carbs +199.5%
Chard raw
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% 11% 81%
Protein: 3.37 g
Fats: 3.29 g
Carbs: 11.2 g
Water: 81.34 g
Other: 0.8 g
Contains more Water +13.9%
Contains more Other +100%
Contains more Protein +87.2%
Contains more Fats +1545%
Contains more Carbs +199.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Malt
Malt
Contains less Saturated Fat -98.4%
Contains more Monounsaturated Fat +1967.5%
Contains more Polyunsaturated fat +197.1%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Malt
65% 28% 7%
Saturated Fat: 1.883 g
Monounsaturated Fat: 0.827 g
Polyunsaturated fat: 0.208 g
Contains less Saturated Fat -98.4%
Contains more Monounsaturated Fat +1967.5%
Contains more Polyunsaturated fat +197.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard raw Malt
Lower in Sodium ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chard raw Malt Opinion
Net carbs 2.14g 10.7g Malt
Protein 1.8g 3.37g Malt
Fats 0.2g 3.29g Malt
Carbs 3.74g 11.2g Malt
Calories 19kcal 85kcal Malt
Sugar 1.1g 6.68g Chard raw
Fiber 1.6g 0.5g Chard raw
Calcium 51mg 98mg Malt
Iron 1.8mg 0.21mg Chard raw
Magnesium 81mg 15mg Chard raw
Phosphorus 46mg 91mg Malt
Potassium 379mg 172mg Chard raw
Sodium 213mg 60mg Malt
Zinc 0.36mg 0.41mg Malt
Copper 0.179mg 0.037mg Chard raw
Manganese 0.366mg 0.08mg Chard raw
Selenium 0.9µg 5.4µg Malt
Vitamin A 6116IU 95IU Chard raw
Vitamin A RAE 306µg 26µg Chard raw
Vitamin E 1.89mg 0.06mg Chard raw
Vitamin C 30mg 0.1mg Chard raw
Vitamin B1 0.04mg 0.054mg Malt
Vitamin B2 0.09mg 0.184mg Malt
Vitamin B3 0.4mg 0.259mg Chard raw
Vitamin B5 0.172mg 0.354mg Malt
Vitamin B6 0.099mg 0.046mg Chard raw
Folate 14µg 9µg Chard raw
Vitamin B12 0µg 0.42µg Malt
Vitamin K 830µg 0.3µg Chard raw
Tryptophan 0.017mg 0.074mg Malt
Threonine 0.083mg 0.143mg Malt
Isoleucine 0.147mg 0.165mg Malt
Leucine 0.13mg 0.268mg Malt
Lysine 0.099mg 0.142mg Malt
Methionine 0.019mg 0.074mg Malt
Phenylalanine 0.11mg 0.15mg Malt
Valine 0.11mg 0.193mg Malt
Histidine 0.036mg 0.077mg Malt
Cholesterol 0mg 10mg Chard raw
Saturated Fat 0.03g 1.883g Chard raw
Monounsaturated Fat 0.04g 0.827g Malt
Polyunsaturated fat 0.07g 0.208g Malt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Malt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
222%
Chard raw
13%
Malt
Minerals Daily Need Coverage Score
34%
Chard raw
17%
Malt

Comparison summary

Which food contains less Sodium?
Malt
Malt contains less Sodium (difference - 153mg)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 5.58g)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 1.853g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 27)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $0.6)
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.