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Chard raw vs. Milk — In-Depth Nutrition Comparison

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How are chard raw and milk different?

  • Chard raw is higher in vitamin K, vitamin A, vitamin C, iron, copper, magnesium, manganese, and vitamin E; however, milk is richer in vitamin B12 and vitamin D.
  • Daily need coverage for vitamin K for chard raw is 692% higher.

Chard, swiss, raw and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D are the varieties used in this article.

Infographic

Chard raw vs 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%
Milk
Milk
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +636.4%
Contains more PotassiumPotassium +152.7%
Contains more IronIron +5900%
Contains more CopperCopper +1690%
Contains more ManganeseManganese +12100%
Contains more CalciumCalcium +145.1%
Contains more ZincZinc +16.7%
Contains more PhosphorusPhosphorus +106.5%
Contains less SodiumSodium -79.3%
Contains more SeleniumSelenium +266.7%

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%
Milk
Milk
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +427.6%
Contains more Vitamin EVitamin E +18800%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +330.1%
Contains more Vitamin B6Vitamin B6 +167.6%
Contains more Vitamin KVitamin K +829900%
Contains more FolateFolate +180%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +105.6%
Contains more Vitamin B5Vitamin B5 +109.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Choline ~17.7mg

All nutrients comparison - raw data values

Nutrient Chard raw Milk DV% diff.
Vitamin K 830µg 0.1µg 692%
Vitamin C 30mg 0mg 33%
Vitamin A 306µg 58µg 28%
Iron 1.8mg 0.03mg 22%
Vitamin B12 0µg 0.47µg 20%
Copper 0.179mg 0.01mg 19%
Magnesium 81mg 11mg 17%
Manganese 0.366mg 0.003mg 16%
Vitamin E 1.89mg 0.01mg 13%
Sodium 213mg 44mg 7%
Phosphorus 46mg 95mg 7%
Calcium 51mg 125mg 7%
Potassium 379mg 150mg 7%
Vitamin B2 0.09mg 0.185mg 7%
Vitamin D 0IU 48IU 6%
Vitamin D 0µg 1.2µg 6%
Fiber 1.6g 0g 6%
Vitamin B6 0.099mg 0.037mg 5%
Selenium 0.9µg 3.3µg 4%
Vitamin B5 0.172mg 0.361mg 4%
Saturated fat 0.03g 0.633g 3%
Protein 1.8g 3.37g 3%
Cholesterol 0mg 5mg 2%
Folate 14µg 5µg 2%
Vitamin B3 0.4mg 0.093mg 2%
Vitamin B1 0.04mg 0.02mg 2%
Monounsaturated fat 0.04g 0.277g 1%
Calories 19kcal 42kcal 1%
Zinc 0.36mg 0.42mg 1%
Fats 0.2g 0.97g 1%
Carbs 3.74g 4.99g 0%
Net carbs 2.14g 4.99g N/A
Sugar 1.1g 5.2g N/A
Choline 18mg 17.7mg 0%
Polyunsaturated fat 0.07g 0.035g 0%
Tryptophan 0.017mg 0.043mg 0%
Threonine 0.083mg 0.143mg 0%
Isoleucine 0.147mg 0.174mg 0%
Leucine 0.13mg 0.319mg 0%
Lysine 0.099mg 0.282mg 0%
Methionine 0.019mg 0.088mg 0%
Phenylalanine 0.11mg 0.174mg 0%
Valine 0.11mg 0.22mg 0%
Histidine 0.036mg 0.101mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

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
Milk
Milk
3
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more OtherOther +113.3%
Contains more ProteinProtein +87.2%
Contains more FatsFats +385%
Contains more CarbsCarbs +33.4%
~equal in Water ~89.92g

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
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains less Sat. FatSaturated fat -95.3%
Contains more Poly. FatPolyunsaturated fat +100%
Contains more Mono. FatMonounsaturated fat +592.5%

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.