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Malt vs. Chard raw — In-Depth Nutrition Comparison

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A recap on the differences between malt and chard raw

  • Malt is higher in vitamin B12, yet chard raw is higher in vitamin K, vitamin A, vitamin C, iron, copper, magnesium, manganese, and vitamin E.
  • Chard raw covers your daily vitamin K needs 691% more than malt.
  • The amount of saturated fat in chard raw is lower.
  • The glycemic index of chard raw is lower.

Food varieties used in this article are Beverages, Malted drink mix, chocolate, powder, prepared with whole milk and Chard, swiss, raw.

Infographic

Malt 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.
Malt
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 29% 15% 7.9% 12% 11% 39% 7.8% 10% 29%
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 +92.2%
Contains more ZincZinc +13.9%
Contains more PhosphorusPhosphorus +97.8%
Contains less SodiumSodium -71.8%
Contains more SeleniumSelenium +500%
Contains more MagnesiumMagnesium +440%
Contains more PotassiumPotassium +120.3%
Contains more IronIron +757.1%
Contains more CopperCopper +383.8%
Contains more ManganeseManganese +357.5%

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.
Malt
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 0.33% 8.7% 1.2% 0% 14% 42% 4.9% 21% 11% 53% 0.75% 6.8% 0%
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 B1Vitamin B1 +35%
Contains more Vitamin B2Vitamin B2 +104.4%
Contains more Vitamin B5Vitamin B5 +105.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +29900%
Contains more Vitamin AVitamin A +1076.9%
Contains more Vitamin EVitamin E +3050%
Contains more Vitamin B3Vitamin B3 +54.4%
Contains more Vitamin B6Vitamin B6 +115.2%
Contains more Vitamin KVitamin K +276566.7%
Contains more FolateFolate +55.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Malt Chard raw DV% diff.
Vitamin K 0.3µg 830µg 691%
Vitamin C 0.1mg 30mg 33%
Vitamin A 26µg 306µg 31%
Iron 0.21mg 1.8mg 20%
Vitamin B12 0.42µg 0µg 18%
Magnesium 15mg 81mg 16%
Copper 0.037mg 0.179mg 16%
Manganese 0.08mg 0.366mg 12%
Vitamin E 0.06mg 1.89mg 12%
Saturated fat 1.883g 0.03g 8%
Selenium 5.4µg 0.9µg 8%
Vitamin B2 0.184mg 0.09mg 7%
Sodium 60mg 213mg 7%
Potassium 172mg 379mg 6%
Phosphorus 91mg 46mg 6%
Fats 3.29g 0.2g 5%
Calcium 98mg 51mg 5%
Vitamin B6 0.046mg 0.099mg 4%
Vitamin B5 0.354mg 0.172mg 4%
Fiber 0.5g 1.6g 4%
Choline 18mg 3%
Cholesterol 10mg 0mg 3%
Protein 3.37g 1.8g 3%
Calories 85kcal 19kcal 3%
Monounsaturated fat 0.827g 0.04g 2%
Carbs 11.2g 3.74g 2%
Polyunsaturated fat 0.208g 0.07g 1%
Vitamin B1 0.054mg 0.04mg 1%
Folate 9µg 14µg 1%
Vitamin B3 0.259mg 0.4mg 1%
Caffeine 3mg 0mg 1%
Net carbs 10.7g 2.14g N/A
Sugar 6.68g 1.1g N/A
Zinc 0.41mg 0.36mg 0%
Tryptophan 0.074mg 0.017mg 0%
Threonine 0.143mg 0.083mg 0%
Isoleucine 0.165mg 0.147mg 0%
Leucine 0.268mg 0.13mg 0%
Lysine 0.142mg 0.099mg 0%
Methionine 0.074mg 0.019mg 0%
Phenylalanine 0.15mg 0.11mg 0%
Valine 0.193mg 0.11mg 0%
Histidine 0.077mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Malt
3
3% 3% 11% 81%
Protein: 3.37 g
Fats: 3.29 g
Carbs: 11.2 g
Water: 81.34 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 +87.2%
Contains more FatsFats +1545%
Contains more CarbsCarbs +199.5%
Contains more WaterWater +13.9%
Contains more OtherOther +100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Malt
2
65% 28% 7%
Saturated fat: Sat. Fat 1.883 g
Monounsaturated fat: Mono. Fat 0.827 g
Polyunsaturated fat: Poly. Fat 0.208 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 +1967.5%
Contains more Poly. FatPolyunsaturated fat +197.1%
Contains less Sat. FatSaturated fat -98.4%

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. Malt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174867/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.