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  6. Maple sugar vs. Chard raw

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

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What are the differences between maple sugar and chard raw?

  • Maple sugar is higher in manganese and zinc, yet chard raw is higher in vitamin K, vitamin A, vitamin C, magnesium, vitamin E, copper, and vitamin B6.
  • Chard raw's daily need coverage for vitamin K is 692% more.
  • Maple sugar has 17 times more zinc than chard raw. While maple sugar has 6.06mg of zinc, chard raw has only 0.36mg.
  • The amount of sodium in maple sugar is lower.
  • The glycemic index of chard raw is lower.

We used Sugars, maple and Chard, swiss, raw types in this article.

Infographic

Maple sugar 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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
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 +76.5%
Contains more ZincZinc +1583.3%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +1108.2%
Contains more MagnesiumMagnesium +326.3%
Contains more PotassiumPotassium +38.3%
Contains more IronIron +11.8%
Contains more CopperCopper +80.8%
Contains more PhosphorusPhosphorus +1433.3%
Contains more SeleniumSelenium +12.5%

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 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +344.4%
Contains more Vitamin B2Vitamin B2 +592.3%
Contains more Vitamin B3Vitamin B3 +900%
Contains more Vitamin B5Vitamin B5 +258.3%
Contains more Vitamin B6Vitamin B6 +3200%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +757.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Chard raw DV% diff.
Vitamin K 0µg 830µg 692%
Manganese 4.422mg 0.366mg 176%
Zinc 6.06mg 0.36mg 52%
Vitamin A 0µg 306µg 34%
Vitamin C 0mg 30mg 33%
Carbs 90.9g 3.74g 29%
Calories 354kcal 19kcal 17%
Magnesium 19mg 81mg 15%
Vitamin E 0mg 1.89mg 13%
Copper 0.099mg 0.179mg 9%
Sodium 11mg 213mg 9%
Vitamin B6 0.003mg 0.099mg 7%
Vitamin B2 0.013mg 0.09mg 6%
Fiber 0g 1.6g 6%
Phosphorus 3mg 46mg 6%
Calcium 90mg 51mg 4%
Folate 0µg 14µg 4%
Protein 0.1g 1.8g 3%
Choline 2.1mg 18mg 3%
Vitamin B1 0.009mg 0.04mg 3%
Potassium 274mg 379mg 3%
Vitamin B3 0.04mg 0.4mg 2%
Vitamin B5 0.048mg 0.172mg 2%
Iron 1.61mg 1.8mg 2%
Fats 0.2g 0.2g 0%
Net carbs 90.9g 2.14g N/A
Sugar 84.87g 1.1g N/A
Selenium 0.8µg 0.9µg 0%
Saturated fat 0.036g 0.03g 0%
Monounsaturated fat 0.064g 0.04g 0%
Polyunsaturated fat 0.1g 0.07g 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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 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 CarbsCarbs +2330.5%
Contains more ProteinProtein +1700%
Contains more WaterWater +1058.3%
Contains more OtherOther +100%
~equal in Fats ~0.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 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 +60%
Contains more Poly. FatPolyunsaturated fat +42.9%
Contains less Sat. FatSaturated fat -16.7%

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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.