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Chard raw vs. Milkshake — In-Depth Nutrition Comparison

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How are chard raw and milkshake different?

  • Chard raw is richer in vitamin K, vitamin A, vitamin C, iron, magnesium, manganese, copper, and vitamin E, while milkshake is higher in vitamin B12 and phosphorus.
  • Chard raw covers your daily need for vitamin K, 692% more than milkshake.

Chard, swiss, raw and Milk shakes, thick vanilla types were used in this article.

Infographic

Chard raw vs Milkshake 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 44% 16% 3.8% 17% 11% 49% 12% 1.8% 13%
Contains more MagnesiumMagnesium +575%
Contains more PotassiumPotassium +107.1%
Contains more IronIron +1700%
Contains more CopperCopper +251%
Contains more ManganeseManganese +2514.3%
Contains more CalciumCalcium +186.3%
Contains more PhosphorusPhosphorus +150%
Contains less SodiumSodium -55.4%
Contains more SeleniumSelenium +155.6%
~equal in Zinc ~0.39mg

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% 8.3% 1% 18% 7.5% 45% 2.7% 22% 9.7% 65% 0.5% 5.3% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1124%
Contains more Vitamin EVitamin E +3680%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B3Vitamin B3 +174%
Contains more Vitamin B6Vitamin B6 +135.7%
Contains more Vitamin KVitamin K +414900%
Contains more FolateFolate +100%
Contains more CholineCholine +25.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B5Vitamin B5 +114%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Chard raw Milkshake DV% diff.
Vitamin K 830µg 0.2µg 692%
Vitamin C 30mg 0mg 33%
Vitamin A 306µg 25µg 31%
Vitamin B12 0µg 0.52µg 22%
Iron 1.8mg 0.1mg 21%
Magnesium 81mg 12mg 16%
Manganese 0.366mg 0.014mg 15%
Copper 0.179mg 0.051mg 14%
Vitamin E 1.89mg 0.05mg 12%
Phosphorus 46mg 115mg 10%
Calcium 51mg 146mg 10%
Vitamin B2 0.09mg 0.195mg 8%
Saturated fat 0.03g 1.886g 8%
Fiber 1.6g 0g 6%
Potassium 379mg 183mg 6%
Vitamin D 0IU 48IU 6%
Vitamin D 0µg 1.2µg 6%
Sodium 213mg 95mg 5%
Carbs 3.74g 17.75g 5%
Calories 19kcal 112kcal 5%
Vitamin B5 0.172mg 0.368mg 4%
Cholesterol 0mg 12mg 4%
Fats 0.2g 3.03g 4%
Protein 1.8g 3.86g 4%
Vitamin B6 0.099mg 0.042mg 4%
Selenium 0.9µg 2.3µg 3%
Vitamin B3 0.4mg 0.146mg 2%
Folate 14µg 7µg 2%
Monounsaturated fat 0.04g 0.875g 2%
Vitamin B1 0.04mg 0.03mg 1%
Choline 18mg 14.3mg 1%
Net carbs 2.14g 17.75g N/A
Sugar 1.1g 17.75g N/A
Zinc 0.36mg 0.39mg 0%
Polyunsaturated fat 0.07g 0.113g 0%
Tryptophan 0.017mg 0.054mg 0%
Threonine 0.083mg 0.174mg 0%
Isoleucine 0.147mg 0.234mg 0%
Leucine 0.13mg 0.378mg 0%
Lysine 0.099mg 0.306mg 0%
Methionine 0.019mg 0.097mg 0%
Phenylalanine 0.11mg 0.186mg 0%
Valine 0.11mg 0.258mg 0%
Histidine 0.036mg 0.105mg 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% 3% 18% 74%
Protein: 3.86 g
Fats: 3.03 g
Carbs: 17.75 g
Water: 74.45 g
Other: 0.91 g
Contains more WaterWater +24.5%
Contains more OtherOther +75.8%
Contains more ProteinProtein +114.4%
Contains more FatsFats +1415%
Contains more CarbsCarbs +374.6%

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
66% 30% 4%
Saturated fat: Sat. Fat 1.886 g
Monounsaturated fat: Mono. Fat 0.875 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +2087.5%
Contains more Poly. FatPolyunsaturated fat +61.4%

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. Milkshake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170884/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.