Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Chard raw
  5. Compare
  6. Chard raw vs. Dried fruit

Chard raw vs. Dried fruit — In-Depth Nutrition Comparison

Compare

How are Chard raw and Dried fruit different?

  • Chard raw is higher in Vitamin K, Vitamin C, Vitamin A RAE, and Magnesium, however, Dried fruit is richer in Potassium, Fiber, Copper, Vitamin E , Vitamin B3, and Iron.
  • Daily need coverage for Vitamin K from Chard raw is 689% higher.
  • Chard raw contains 30 times more Vitamin C than Dried fruit. While Chard raw contains 30mg of Vitamin C, Dried fruit contains only 1mg.

Chard, swiss, raw and Apricots, dried, sulfured, uncooked are the varieties used in this article.

Infographic

Chard raw vs Dried fruit 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.
Chard raw
Chard raw
2
:
8
Dried fruit
Dried fruit
Contains more Magnesium +153.1%
Contains more Manganese +55.7%
Contains more Iron +47.8%
Contains more Phosphorus +54.3%
Contains more Potassium +206.6%
Contains less Sodium -95.3%
Contains more Copper +91.6%
Contains more Selenium +144.4%
Equal in Calcium - 55
Equal in Zinc - 0.39
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Magnesium +153.1%
Contains more Manganese +55.7%
Contains more Iron +47.8%
Contains more Phosphorus +54.3%
Contains more Potassium +206.6%
Contains less Sodium -95.3%
Contains more Copper +91.6%
Contains more Selenium +144.4%
Equal in Calcium - 55
Equal in Zinc - 0.39

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.
Chard raw
Chard raw
6
:
4
Dried fruit
Dried fruit
Contains more Vitamin A +69.7%
Contains more Vitamin C +2900%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +21.6%
Contains more Folate +40%
Contains more Vitamin K +26674.2%
Contains more Vitamin E +129.1%
Contains more Vitamin B3 +547.3%
Contains more Vitamin B5 +200%
Contains more Vitamin B6 +44.4%
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%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin A +69.7%
Contains more Vitamin C +2900%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +21.6%
Contains more Folate +40%
Contains more Vitamin K +26674.2%
Contains more Vitamin E +129.1%
Contains more Vitamin B3 +547.3%
Contains more Vitamin B5 +200%
Contains more Vitamin B6 +44.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
1
:
4
Dried fruit
Dried fruit
Contains more Water +200%
Contains more Protein +88.3%
Contains more Fats +155%
Contains more Carbs +1574.9%
Contains more Other +60.6%
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
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Water +200%
Contains more Protein +88.3%
Contains more Fats +155%
Contains more Carbs +1574.9%
Contains more Other +60.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
0
:
3
Dried fruit
Dried fruit
Contains less Saturated Fat -43.3%
Contains more Monounsaturated Fat +85%
Equal in Polyunsaturated fat - 0.074
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains less Saturated Fat -43.3%
Contains more Monounsaturated Fat +85%
Equal in Polyunsaturated fat - 0.074

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard raw Dried fruit Opinion
Net carbs 2.14g 55.34g Dried fruit
Protein 1.8g 3.39g Dried fruit
Fats 0.2g 0.51g Dried fruit
Carbs 3.74g 62.64g Dried fruit
Calories 19kcal 241kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 1.1g 53.44g Chard raw
Fiber 1.6g 7.3g Dried fruit
Calcium 51mg 55mg Dried fruit
Iron 1.8mg 2.66mg Dried fruit
Magnesium 81mg 32mg Chard raw
Phosphorus 46mg 71mg Dried fruit
Potassium 379mg 1162mg Dried fruit
Sodium 213mg 10mg Dried fruit
Zinc 0.36mg 0.39mg Dried fruit
Copper 0.179mg 0.343mg Dried fruit
Manganese 0.366mg 0.235mg Chard raw
Selenium 0.9µg 2.2µg Dried fruit
Vitamin A 6116IU 3604IU Chard raw
Vitamin A RAE 306µg 180µg Chard raw
Vitamin E 1.89mg 4.33mg Dried fruit
Vitamin C 30mg 1mg Chard raw
Vitamin B1 0.04mg 0.015mg Chard raw
Vitamin B2 0.09mg 0.074mg Chard raw
Vitamin B3 0.4mg 2.589mg Dried fruit
Vitamin B5 0.172mg 0.516mg Dried fruit
Vitamin B6 0.099mg 0.143mg Dried fruit
Folate 14µg 10µg Chard raw
Vitamin K 830µg 3.1µg Chard raw
Tryptophan 0.017mg 0.016mg Chard raw
Threonine 0.083mg 0.073mg Chard raw
Isoleucine 0.147mg 0.063mg Chard raw
Leucine 0.13mg 0.105mg Chard raw
Lysine 0.099mg 0.083mg Chard raw
Methionine 0.019mg 0.015mg Chard raw
Phenylalanine 0.11mg 0.062mg Chard raw
Valine 0.11mg 0.078mg Chard raw
Histidine 0.036mg 0.047mg Dried fruit
Saturated Fat 0.03g 0.017g Dried fruit
Monounsaturated Fat 0.04g 0.074g Dried fruit
Polyunsaturated fat 0.07g 0.074g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Dried fruit
Low Fats diet ok
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
222%
Chard raw
38%
Dried fruit
Minerals Daily Need Coverage Score
34%
Chard raw
44%
Dried fruit

Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 203mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 52.34g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
  2. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.