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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
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
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

Comparison summary table

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

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Milk
185%
Chard raw
Minerals Daily Need Coverage Score
14%
Milk
34%
Chard raw

Comparison summary

Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 169mg)
Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 1)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 4.1g)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.603g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $0.2)
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.