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. Powdered milk

Chard raw vs. Powdered milk — In-Depth Nutrition Comparison

Compare

How are chard raw and powdered milk different?

  • Chard raw is higher in vitamin K and vitamin A; however, powdered milk is richer in vitamin B12, phosphorus, calcium, vitamin B2, vitamin B5, and selenium.
  • Daily need coverage for vitamin K for chard raw is 690% higher.
  • Chard raw contains 7 times more vitamin A than powdered milk. While chard raw contains 6116IU of vitamin A, powdered milk contains only 934IU.
  • Chard raw has less saturated fat.

Chard, swiss, raw and Milk, dry, whole, without added vitamin D are the varieties used in this article.

Infographic

Chard raw vs Powdered 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
Contains more IronIron +283%
Contains more CopperCopper +123.8%
Contains less SodiumSodium -42.6%
Contains more ManganeseManganese +815%
Contains more CalciumCalcium +1688.2%
Contains more PotassiumPotassium +250.9%
Contains more ZincZinc +827.8%
Contains more PhosphorusPhosphorus +1587%
Contains more SeleniumSelenium +1711.1%
~equal in Magnesium ~85mg

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 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
Contains more Vitamin CVitamin C +248.8%
Contains more Vitamin AVitamin A +18.6%
Contains more Vitamin EVitamin E +225.9%
Contains more Vitamin KVitamin K +37627.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +607.5%
Contains more Vitamin B2Vitamin B2 +1238.9%
Contains more Vitamin B3Vitamin B3 +61.5%
Contains more Vitamin B5Vitamin B5 +1220.3%
Contains more Vitamin B6Vitamin B6 +205.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +164.3%
Contains more CholineCholine +552.2%

All nutrients comparison - raw data values

Nutrient Chard raw Powdered milk DV% diff.
Vitamin K 830µg 2.2µg 690%
Vitamin B12 0µg 3.25µg 135%
Phosphorus 46mg 776mg 104%
Vitamin B2 0.09mg 1.205mg 86%
Calcium 51mg 912mg 86%
Saturated fat 0.03g 16.742g 76%
Protein 1.8g 26.32g 49%
Vitamin B5 0.172mg 2.271mg 42%
Fats 0.2g 26.71g 41%
Cholesterol 0mg 97mg 32%
Selenium 0.9µg 16.3µg 28%
Potassium 379mg 1330mg 28%
Zinc 0.36mg 3.34mg 27%
Calories 19kcal 496kcal 24%
Vitamin C 30mg 8.6mg 24%
Monounsaturated fat 0.04g 7.924g 20%
Vitamin B1 0.04mg 0.283mg 20%
Choline 18mg 117.4mg 18%
Iron 1.8mg 0.47mg 17%
Vitamin B6 0.099mg 0.302mg 16%
Manganese 0.366mg 0.04mg 14%
Carbs 3.74g 38.42g 12%
Copper 0.179mg 0.08mg 11%
Vitamin E 1.89mg 0.58mg 9%
Sodium 213mg 371mg 7%
Fiber 1.6g 0g 6%
Folate 14µg 37µg 6%
Vitamin A 306µg 258µg 5%
Polyunsaturated fat 0.07g 0.665g 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Vitamin B3 0.4mg 0.646mg 2%
Magnesium 81mg 85mg 1%
Net carbs 2.14g 38.42g N/A
Sugar 1.1g 38.42g N/A
Tryptophan 0.017mg 0.371mg 0%
Threonine 0.083mg 1.188mg 0%
Isoleucine 0.147mg 1.592mg 0%
Leucine 0.13mg 2.578mg 0%
Lysine 0.099mg 2.087mg 0%
Methionine 0.019mg 0.66mg 0%
Phenylalanine 0.11mg 1.271mg 0%
Valine 0.11mg 1.762mg 0%
Histidine 0.036mg 0.714mg 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
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 g
Contains more WaterWater +3651.4%
Contains more ProteinProtein +1362.2%
Contains more FatsFats +13255%
Contains more CarbsCarbs +927.3%
Contains more OtherOther +280%

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% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +19710%
Contains more Poly. FatPolyunsaturated fat +850%

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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.