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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 RAE, 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.

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.
Maple sugar
Maple sugar
4
:
6
Chard raw
Chard raw
Contains more Calcium +76.5%
Contains less Sodium -94.8%
Contains more Zinc +1583.3%
Contains more Manganese +1108.2%
Contains more Iron +11.8%
Contains more Magnesium +326.3%
Contains more Phosphorus +1433.3%
Contains more Potassium +38.3%
Contains more Copper +80.8%
Contains more Selenium +12.5%
Maple sugar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 61% 14% 2% 25% 2% 166% 33% 577% 5%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains more Calcium +76.5%
Contains less Sodium -94.8%
Contains more Zinc +1583.3%
Contains more Manganese +1108.2%
Contains more Iron +11.8%
Contains more Magnesium +326.3%
Contains more Phosphorus +1433.3%
Contains more Potassium +38.3%
Contains more Copper +80.8%
Contains more Selenium +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.
Maple sugar
Maple sugar
0
:
10
Chard raw
Chard raw
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +344.4%
Contains more Vitamin B2 +592.3%
Contains more Vitamin B3 +900%
Contains more Vitamin B5 +258.3%
Contains more Vitamin B6 +3200%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Maple sugar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 3% 3% 1% 3% 1% 0% 0% 0%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +344.4%
Contains more Vitamin B2 +592.3%
Contains more Vitamin B3 +900%
Contains more Vitamin B5 +258.3%
Contains more Vitamin B6 +3200%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Maple sugar
Maple sugar
1
:
3
Chard raw
Chard raw
Contains more Carbs +2330.5%
Contains more Protein +1700%
Contains more Water +1058.3%
Contains more Other +100%
Equal in Fats - 0.2
Maple sugar
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Chard raw
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 Carbs +2330.5%
Contains more Protein +1700%
Contains more Water +1058.3%
Contains more Other +100%
Equal in Fats - 0.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Maple sugar
Maple sugar
2
:
1
Chard raw
Chard raw
Contains more Monounsaturated Fat +60%
Contains more Polyunsaturated fat +42.9%
Contains less Saturated Fat -16.7%
Maple sugar
18% 32% 50%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.1 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Monounsaturated Fat +60%
Contains more Polyunsaturated fat +42.9%
Contains less Saturated Fat -16.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Maple sugar Chard raw
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Maple sugar Chard raw Opinion
Net carbs 90.9g 2.14g Maple sugar
Protein 0.1g 1.8g Chard raw
Fats 0.2g 0.2g
Carbs 90.9g 3.74g Maple sugar
Calories 354kcal 19kcal Maple sugar
Sugar 84.87g 1.1g Chard raw
Fiber 0g 1.6g Chard raw
Calcium 90mg 51mg Maple sugar
Iron 1.61mg 1.8mg Chard raw
Magnesium 19mg 81mg Chard raw
Phosphorus 3mg 46mg Chard raw
Potassium 274mg 379mg Chard raw
Sodium 11mg 213mg Maple sugar
Zinc 6.06mg 0.36mg Maple sugar
Copper 0.099mg 0.179mg Chard raw
Manganese 4.422mg 0.366mg Maple sugar
Selenium 0.8µg 0.9µg Chard raw
Vitamin A 0IU 6116IU Chard raw
Vitamin A RAE 0µg 306µg Chard raw
Vitamin E 0mg 1.89mg Chard raw
Vitamin C 0mg 30mg Chard raw
Vitamin B1 0.009mg 0.04mg Chard raw
Vitamin B2 0.013mg 0.09mg Chard raw
Vitamin B3 0.04mg 0.4mg Chard raw
Vitamin B5 0.048mg 0.172mg Chard raw
Vitamin B6 0.003mg 0.099mg Chard raw
Folate 0µg 14µg Chard raw
Vitamin K 0µg 830µg Chard raw
Tryptophan 0.017mg Chard raw
Threonine 0.083mg Chard raw
Isoleucine 0.147mg Chard raw
Leucine 0.13mg Chard raw
Lysine 0.099mg Chard raw
Methionine 0.019mg Chard raw
Phenylalanine 0.11mg Chard raw
Valine 0.11mg Chard raw
Histidine 0.036mg Chard raw
Saturated Fat 0.036g 0.03g Chard raw
Monounsaturated Fat 0.064g 0.04g Maple sugar
Polyunsaturated fat 0.1g 0.07g Maple sugar

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple sugar Chard raw
Low Fats diet Equal
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
1%
Maple sugar
222%
Chard raw
Minerals Daily Need Coverage Score
91%
Maple sugar
34%
Chard raw

Comparison summary

Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 202mg)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 83.77g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 31)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $3.6)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.