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  6. Chard raw vs. Maple sugar

Chard raw vs. Maple sugar — In-Depth Nutrition Comparison

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What are the differences between Chard raw and Maple sugar?

  • Chard raw is higher in Vitamin K, Vitamin A RAE, Vitamin C, Magnesium, Vitamin E , Copper, and Vitamin B6, yet Maple sugar is higher in Manganese, and Zinc.
  • Chard raw's daily need coverage for Vitamin K is 692% more.
  • The amount of Sodium in Maple sugar is lower.

We used Chard, swiss, raw and Sugars, maple types in this article.

Infographic

Chard raw vs Maple sugar 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
6
:
4
Maple sugar
Maple sugar
Contains more Iron +11.8%
Contains more Magnesium +326.3%
Contains more Phosphorus +1433.3%
Contains more Potassium +38.3%
Contains more Copper +80.8%
Contains more Selenium +12.5%
Contains more Calcium +76.5%
Contains less Sodium -94.8%
Contains more Zinc +1583.3%
Contains more Manganese +1108.2%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Maple sugar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 61% 14% 2% 25% 2% 166% 33% 577% 5%
Contains more Iron +11.8%
Contains more Magnesium +326.3%
Contains more Phosphorus +1433.3%
Contains more Potassium +38.3%
Contains more Copper +80.8%
Contains more Selenium +12.5%
Contains more Calcium +76.5%
Contains less Sodium -94.8%
Contains more Zinc +1583.3%
Contains more Manganese +1108.2%

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
10
:
0
Maple sugar
Maple sugar
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +344.4%
Contains more Vitamin B2 +592.3%
Contains more Vitamin B3 +900%
Contains more Vitamin B5 +258.3%
Contains more Vitamin B6 +3200%
Contains more Folate +∞%
Contains more Vitamin K +∞%
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%
Maple sugar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 3% 3% 1% 3% 1% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +344.4%
Contains more Vitamin B2 +592.3%
Contains more Vitamin B3 +900%
Contains more Vitamin B5 +258.3%
Contains more Vitamin B6 +3200%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
3
:
1
Maple sugar
Maple sugar
Contains more Protein +1700%
Contains more Water +1058.3%
Contains more Other +100%
Contains more Carbs +2330.5%
Equal in Fats - 0.2
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
Maple sugar
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more Protein +1700%
Contains more Water +1058.3%
Contains more Other +100%
Contains more Carbs +2330.5%
Equal in Fats - 0.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Maple sugar
Maple sugar
Contains less Saturated Fat -16.7%
Contains more Monounsaturated Fat +60%
Contains more Polyunsaturated fat +42.9%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Maple sugar
18% 32% 50%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.1 g
Contains less Saturated Fat -16.7%
Contains more Monounsaturated Fat +60%
Contains more Polyunsaturated fat +42.9%

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 Maple sugar
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chard raw Maple sugar Opinion
Net carbs 2.14g 90.9g Maple sugar
Protein 1.8g 0.1g Chard raw
Fats 0.2g 0.2g
Carbs 3.74g 90.9g Maple sugar
Calories 19kcal 354kcal Maple sugar
Sugar 1.1g 84.87g Chard raw
Fiber 1.6g 0g Chard raw
Calcium 51mg 90mg Maple sugar
Iron 1.8mg 1.61mg Chard raw
Magnesium 81mg 19mg Chard raw
Phosphorus 46mg 3mg Chard raw
Potassium 379mg 274mg Chard raw
Sodium 213mg 11mg Maple sugar
Zinc 0.36mg 6.06mg Maple sugar
Copper 0.179mg 0.099mg Chard raw
Manganese 0.366mg 4.422mg Maple sugar
Selenium 0.9µg 0.8µg Chard raw
Vitamin A 6116IU 0IU Chard raw
Vitamin A RAE 306µg 0µg Chard raw
Vitamin E 1.89mg 0mg Chard raw
Vitamin C 30mg 0mg Chard raw
Vitamin B1 0.04mg 0.009mg Chard raw
Vitamin B2 0.09mg 0.013mg Chard raw
Vitamin B3 0.4mg 0.04mg Chard raw
Vitamin B5 0.172mg 0.048mg Chard raw
Vitamin B6 0.099mg 0.003mg Chard raw
Folate 14µg 0µg Chard raw
Vitamin K 830µg 0µg Chard raw
Tryptophan 0.017mg Chard raw
Threonine 0.083mg Chard raw
Isoleucine 0.147mg Chard raw
Leucine 0.13mg Chard raw
Lysine 0.099mg Chard raw
Methionine 0.019mg Chard raw
Phenylalanine 0.11mg Chard raw
Valine 0.11mg Chard raw
Histidine 0.036mg Chard raw
Saturated Fat 0.03g 0.036g Chard raw
Monounsaturated Fat 0.04g 0.064g Maple sugar
Polyunsaturated fat 0.07g 0.1g Maple sugar

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Maple sugar
Low Fats diet Equal
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
1%
Maple sugar
Minerals Daily Need Coverage Score
34%
Chard raw
91%
Maple sugar

Comparison summary

Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 202mg)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 83.77g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 31)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $3.6)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.