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Sugar vs. Chard raw — In-Depth Nutrition Comparison

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Important differences between sugar and chard raw

  • Sugar has less vitamin K, vitamin A, vitamin C, iron, magnesium, copper, manganese, vitamin E, and potassium.
  • Chard raw's daily need coverage for vitamin K is 692% more.
  • Sugar is lower in sodium.
  • Sugar has a higher glycemic index than chard raw.

The food varieties used in the comparison are Sugars, granulated and Chard, swiss, raw.

Infographic

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.
Sugar
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.18% 1.9% 2.3% 0.27% 0% 0.13% 0.52% 3.3%
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 less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +5000%
Contains more PotassiumPotassium +18850%
Contains more IronIron +3500%
Contains more CopperCopper +2457.1%
Contains more ZincZinc +3500%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +9050%
Contains more SeleniumSelenium +50%

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.
Sugar
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 0% 0% 0% 0% 0% 4.4% 0% 0% 0% 0% 0% 0% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +373.7%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sugar
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 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 +2573.3%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +463200%
Contains more OtherOther +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sugar Chard raw DV% diff.
Vitamin K 0µg 830µg 692%
Vitamin A 0µg 306µg 34%
Vitamin C 0mg 30mg 33%
Carbs 99.98g 3.74g 32%
Iron 0.05mg 1.8mg 22%
Copper 0.007mg 0.179mg 19%
Magnesium 0mg 81mg 19%
Calories 387kcal 19kcal 18%
Manganese 0.004mg 0.366mg 16%
Vitamin E 0mg 1.89mg 13%
Potassium 2mg 379mg 11%
Sodium 1mg 213mg 9%
Vitamin B6 0mg 0.099mg 8%
Phosphorus 0mg 46mg 7%
Fiber 0g 1.6g 6%
Calcium 1mg 51mg 5%
Vitamin B2 0.019mg 0.09mg 5%
Folate 0µg 14µg 4%
Protein 0g 1.8g 4%
Choline 0mg 18mg 3%
Vitamin B5 0mg 0.172mg 3%
Vitamin B1 0mg 0.04mg 3%
Vitamin B3 0mg 0.4mg 3%
Zinc 0.01mg 0.36mg 3%
Selenium 0.6µg 0.9µg 1%
Fats 0g 0.2g 0%
Net carbs 99.98g 2.14g N/A
Sugar 99.8g 1.1g N/A
Saturated fat 0g 0.03g 0%
Monounsaturated fat 0g 0.04g 0%
Polyunsaturated fat 0g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sugar 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
0%
Sugar
185%
Chard raw
Minerals Daily Need Coverage Score
1%
Sugar
34%
Chard raw

Comparison summary

Which food contains less Sodium?
Sugar
Sugar contains less Sodium (difference - 212mg)
Which food is lower in Saturated fat?
Sugar
Sugar is lower in Saturated fat (difference - 0.03g)
Which food is cheaper?
Sugar
Sugar is cheaper (difference - $0.3)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 98.7g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 33)
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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.