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  6. Chard raw vs. Maple syrup

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

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Significant differences between chard raw and maple syrup

  • Chard raw has more vitamin K, vitamin A, vitamin C, iron, copper, magnesium, and vitamin E; however, maple syrup is richer in manganese, vitamin B2, and zinc.
  • Chard raw covers your daily vitamin K needs 692% more than maple syrup.
  • Maple syrup has a higher glycemic index. The glycemic index of maple syrup is 54, while the glycemic index of chard raw is 32.

Specific food types used in this comparison are Chard, swiss, raw and Syrups, maple.

Infographic

Chard raw vs Maple syrup 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 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
Contains more MagnesiumMagnesium +285.7%
Contains more PotassiumPotassium +78.8%
Contains more IronIron +1536.4%
Contains more CopperCopper +894.4%
Contains more PhosphorusPhosphorus +2200%
Contains more SeleniumSelenium +50%
Contains more CalciumCalcium +100%
Contains more ZincZinc +308.3%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +694.5%

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% 0% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +393.8%
Contains more Vitamin B5Vitamin B5 +377.8%
Contains more Vitamin B6Vitamin B6 +4850%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +1025%
Contains more Vitamin B1Vitamin B1 +65%
Contains more Vitamin B2Vitamin B2 +1311.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Maple syrup DV% diff.
Vitamin K 830µg 0µg 692%
Manganese 0.366mg 2.908mg 111%
Vitamin B2 0.09mg 1.27mg 91%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 0mg 33%
Carbs 3.74g 67.04g 21%
Iron 1.8mg 0.11mg 21%
Copper 0.179mg 0.018mg 18%
Magnesium 81mg 21mg 14%
Vitamin E 1.89mg 0mg 13%
Calories 19kcal 260kcal 12%
Zinc 0.36mg 1.47mg 10%
Sodium 213mg 12mg 9%
Vitamin B6 0.099mg 0.002mg 7%
Phosphorus 46mg 2mg 6%
Fiber 1.6g 0g 6%
Potassium 379mg 212mg 5%
Calcium 51mg 102mg 5%
Folate 14µg 0µg 4%
Protein 1.8g 0.04g 4%
Vitamin B5 0.172mg 0.036mg 3%
Choline 18mg 1.6mg 3%
Vitamin B1 0.04mg 0.066mg 2%
Vitamin B3 0.4mg 0.081mg 2%
Selenium 0.9µg 0.6µg 1%
Fructose 0.52g 1%
Fats 0.2g 0.06g 0%
Net carbs 2.14g 67.04g N/A
Sugar 1.1g 60.46g N/A
Saturated fat 0.03g 0.007g 0%
Monounsaturated fat 0.04g 0.011g 0%
Polyunsaturated fat 0.07g 0.017g 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 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
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more ProteinProtein +4400%
Contains more FatsFats +233.3%
Contains more WaterWater +186.1%
Contains more OtherOther +240.4%
Contains more CarbsCarbs +1692.5%

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
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +263.6%
Contains more Poly. FatPolyunsaturated fat +311.8%
Contains less Sat. FatSaturated fat -76.7%

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 syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.