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  6. Chocolate milk vs. Chard raw

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

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How are chocolate milk and chard raw different?

  • Chocolate milk is higher in vitamin B12; however, chard raw is richer in vitamin K, vitamin A, vitamin C, iron, magnesium, copper, manganese, and vitamin E.
  • Daily need coverage for vitamin K for chard raw is 691% higher.
  • Chard raw has less saturated fat.
  • Chard raw has a lower glycemic index (32) than chocolate milk (45).

Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D and Chard, swiss, raw are the varieties used in this article.

Infographic

Chocolate milk vs Chard raw 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 9.3% 34% 15% 9% 22% 11% 43% 7.8% 10% 10%
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%
Contains more CalciumCalcium +119.6%
Contains more ZincZinc +13.9%
Contains more PhosphorusPhosphorus +119.6%
Contains less SodiumSodium -71.8%
Contains more SeleniumSelenium +111.1%
Contains more MagnesiumMagnesium +523.1%
Contains more PotassiumPotassium +126.9%
Contains more IronIron +650%
Contains more CopperCopper +175.4%
Contains more ManganeseManganese +375.3%

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 3% 9% 1.4% 20% 9.3% 37% 2.3% 18% 9.2% 41% 0.75% 3.8% 9.3%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin B5Vitamin B5 +71.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +3233.3%
Contains more Vitamin AVitamin A +1033.3%
Contains more Vitamin EVitamin E +2600%
Contains more Vitamin B3Vitamin B3 +220%
Contains more Vitamin B6Vitamin B6 +147.5%
Contains more Vitamin KVitamin K +276566.7%
Contains more FolateFolate +180%
~equal in Vitamin B1 ~0.04mg
~equal in Choline ~18mg

All nutrients comparison - raw data values

Nutrient Chocolate milk Chard raw DV% diff.
Vitamin K 0.3µg 830µg 691%
Vitamin C 0.9mg 30mg 32%
Vitamin A 27µg 306µg 31%
Iron 0.24mg 1.8mg 20%
Magnesium 13mg 81mg 16%
Vitamin B12 0.33µg 0µg 14%
Copper 0.065mg 0.179mg 13%
Manganese 0.077mg 0.366mg 13%
Vitamin E 0.07mg 1.89mg 12%
Saturated fat 2.104g 0.03g 9%
Phosphorus 101mg 46mg 8%
Vitamin D 1.3µg 0µg 7%
Sodium 60mg 213mg 7%
Vitamin B2 0.162mg 0.09mg 6%
Calcium 112mg 51mg 6%
Vitamin D 51IU 0IU 6%
Potassium 167mg 379mg 6%
Vitamin B6 0.04mg 0.099mg 5%
Fats 3.39g 0.2g 5%
Cholesterol 12mg 0mg 4%
Protein 3.17g 1.8g 3%
Calories 83kcal 19kcal 3%
Fiber 0.8g 1.6g 3%
Monounsaturated fat 0.99g 0.04g 2%
Folate 5µg 14µg 2%
Selenium 1.9µg 0.9µg 2%
Vitamin B5 0.295mg 0.172mg 2%
Vitamin B3 0.125mg 0.4mg 2%
Carbs 10.34g 3.74g 2%
Net carbs 9.54g 2.14g N/A
Sugar 9.54g 1.1g N/A
Zinc 0.41mg 0.36mg 0%
Vitamin B1 0.037mg 0.04mg 0%
Choline 17mg 18mg 0%
Polyunsaturated fat 0.124g 0.07g 0%
Tryptophan 0.041mg 0.017mg 0%
Threonine 0.135mg 0.083mg 0%
Isoleucine 0.164mg 0.147mg 0%
Leucine 0.3mg 0.13mg 0%
Lysine 0.265mg 0.099mg 0%
Methionine 0.083mg 0.019mg 0%
Phenylalanine 0.164mg 0.11mg 0%
Valine 0.208mg 0.11mg 0%
Histidine 0.096mg 0.036mg 0%
Caffeine 1mg 0mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 10% 82%
Protein: 3.17 g
Fats: 3.39 g
Carbs: 10.34 g
Water: 82.3 g
Other: 0.8 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +76.1%
Contains more FatsFats +1595%
Contains more CarbsCarbs +176.5%
Contains more WaterWater +12.6%
Contains more OtherOther +100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 31% 4%
Saturated fat: Sat. Fat 2.104 g
Monounsaturated fat: Mono. Fat 0.99 g
Polyunsaturated fat: Poly. Fat 0.124 g
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +2375%
Contains more Poly. FatPolyunsaturated fat +77.1%
Contains less Sat. FatSaturated fat -98.6%

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. Chocolate milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170879/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.