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Milk vs. Chard raw — In-Depth Nutrition Comparison

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How are milk and chard raw different?

  • Milk is higher in vitamin B12 and vitamin D; however, chard raw is richer in vitamin K, vitamin A, vitamin C, iron, copper, magnesium, manganese, and vitamin E.
  • Daily need coverage for vitamin K for chard raw is 692% higher.

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Chard, swiss, raw are the varieties used in this article.

Infographic

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.
Milk
Milk
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
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 +145.1%
Contains more ZincZinc +16.7%
Contains more PhosphorusPhosphorus +106.5%
Contains less SodiumSodium -79.3%
Contains more SeleniumSelenium +266.7%
Contains more MagnesiumMagnesium +636.4%
Contains more PotassiumPotassium +152.7%
Contains more IronIron +5900%
Contains more CopperCopper +1690%
Contains more ManganeseManganese +12100%

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.
Milk
Milk
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
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 +105.6%
Contains more Vitamin B5Vitamin B5 +109.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +427.6%
Contains more Vitamin EVitamin E +18800%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +330.1%
Contains more Vitamin B6Vitamin B6 +167.6%
Contains more Vitamin KVitamin K +829900%
Contains more FolateFolate +180%
~equal in Choline ~18mg

All nutrients comparison - raw data values

Nutrient Milk Chard raw DV% diff.
Vitamin K 0.1µg 830µg 692%
Vitamin C 0mg 30mg 33%
Vitamin A 58µg 306µg 28%
Iron 0.03mg 1.8mg 22%
Vitamin B12 0.47µg 0µg 20%
Copper 0.01mg 0.179mg 19%
Magnesium 11mg 81mg 17%
Manganese 0.003mg 0.366mg 16%
Vitamin E 0.01mg 1.89mg 13%
Sodium 44mg 213mg 7%
Phosphorus 95mg 46mg 7%
Calcium 125mg 51mg 7%
Potassium 150mg 379mg 7%
Vitamin B2 0.185mg 0.09mg 7%
Vitamin D 48IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Fiber 0g 1.6g 6%
Vitamin B6 0.037mg 0.099mg 5%
Selenium 3.3µg 0.9µg 4%
Vitamin B5 0.361mg 0.172mg 4%
Saturated fat 0.633g 0.03g 3%
Protein 3.37g 1.8g 3%
Cholesterol 5mg 0mg 2%
Folate 5µg 14µg 2%
Vitamin B3 0.093mg 0.4mg 2%
Vitamin B1 0.02mg 0.04mg 2%
Monounsaturated fat 0.277g 0.04g 1%
Calories 42kcal 19kcal 1%
Zinc 0.42mg 0.36mg 1%
Fats 0.97g 0.2g 1%
Carbs 4.99g 3.74g 0%
Net carbs 4.99g 2.14g N/A
Sugar 5.2g 1.1g N/A
Choline 17.7mg 18mg 0%
Polyunsaturated fat 0.035g 0.07g 0%
Tryptophan 0.043mg 0.017mg 0%
Threonine 0.143mg 0.083mg 0%
Isoleucine 0.174mg 0.147mg 0%
Leucine 0.319mg 0.13mg 0%
Lysine 0.282mg 0.099mg 0%
Methionine 0.088mg 0.019mg 0%
Phenylalanine 0.174mg 0.11mg 0%
Valine 0.22mg 0.11mg 0%
Histidine 0.101mg 0.036mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
3
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 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 +385%
Contains more CarbsCarbs +33.4%
Contains more OtherOther +113.3%
~equal in Water ~92.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 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 +592.5%
Contains less Sat. FatSaturated fat -95.3%
Contains more Poly. FatPolyunsaturated fat +100%

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.