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  6. Maple syrup vs. Chard raw

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

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Significant differences between maple syrup and chard raw

  • Maple syrup has more manganese, vitamin B2, and zinc; however, chard raw is richer in vitamin K, vitamin A, vitamin C, iron, copper, magnesium, and vitamin E.
  • Chard raw covers your daily vitamin K needs 692% more than maple syrup.
  • Chard raw has 14 times less vitamin B2 than maple syrup. Maple syrup has 1.27mg of vitamin B2, while chard raw has 0.09mg.
  • Maple syrup has a higher glycemic index. The glycemic index of maple syrup is 54, while the glycemic index of chard raw is 32.

Specific food types used in this comparison are Syrups, maple and Chard, swiss, raw.

Infographic

Maple syrup 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 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 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 more CalciumCalcium +100%
Contains more ZincZinc +308.3%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +694.5%
Contains more MagnesiumMagnesium +285.7%
Contains more PotassiumPotassium +78.8%
Contains more IronIron +1536.4%
Contains more CopperCopper +894.4%
Contains more PhosphorusPhosphorus +2200%
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.
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% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
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 B1Vitamin B1 +65%
Contains more Vitamin B2Vitamin B2 +1311.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +393.8%
Contains more Vitamin B5Vitamin B5 +377.8%
Contains more Vitamin B6Vitamin B6 +4850%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +1025%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple syrup Chard raw DV% diff.
Vitamin K 0µg 830µg 692%
Manganese 2.908mg 0.366mg 111%
Vitamin B2 1.27mg 0.09mg 91%
Vitamin A 0µg 306µg 34%
Vitamin C 0mg 30mg 33%
Carbs 67.04g 3.74g 21%
Iron 0.11mg 1.8mg 21%
Copper 0.018mg 0.179mg 18%
Magnesium 21mg 81mg 14%
Vitamin E 0mg 1.89mg 13%
Calories 260kcal 19kcal 12%
Zinc 1.47mg 0.36mg 10%
Sodium 12mg 213mg 9%
Vitamin B6 0.002mg 0.099mg 7%
Phosphorus 2mg 46mg 6%
Fiber 0g 1.6g 6%
Potassium 212mg 379mg 5%
Calcium 102mg 51mg 5%
Folate 0µg 14µg 4%
Protein 0.04g 1.8g 4%
Vitamin B5 0.036mg 0.172mg 3%
Choline 1.6mg 18mg 3%
Vitamin B1 0.066mg 0.04mg 2%
Vitamin B3 0.081mg 0.4mg 2%
Selenium 0.6µg 0.9µg 1%
Fructose 0.52g 1%
Fats 0.06g 0.2g 0%
Net carbs 67.04g 2.14g N/A
Sugar 60.46g 1.1g N/A
Saturated fat 0.007g 0.03g 0%
Monounsaturated fat 0.011g 0.04g 0%
Polyunsaturated fat 0.017g 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
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 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 +1692.5%
Contains more ProteinProtein +4400%
Contains more FatsFats +233.3%
Contains more WaterWater +186.1%
Contains more OtherOther +240.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 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 less Sat. FatSaturated fat -76.7%
Contains more Mono. FatMonounsaturated fat +263.6%
Contains more Poly. FatPolyunsaturated fat +311.8%

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 syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.