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  6. Chard vs. Dried fruit

Chard vs. Dried fruit — In-Depth Nutrition Comparison

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Significant differences between Chard and Dried fruit

  • Chard has more Vitamin K, Vitamin C, Vitamin A RAE, and Magnesium, however, Dried fruit is richer in Fiber, Copper, Potassium, Vitamin E , and Vitamin B3.
  • Chard covers your daily Vitamin K needs 270% more than Dried fruit.
  • Dried fruit has 18 times less Vitamin C than Chard. Chard has 18mg of Vitamin C, while Dried fruit has 1mg.
  • Dried fruit contains less Sodium.

Specific food types used in this comparison are Chard, swiss, cooked, boiled, drained, without salt and Apricots, dried, sulfured, uncooked.

Infographic

Chard 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
Chard
3
:
7
Dried fruit
Dried fruit
Contains more Magnesium +168.8%
Contains more Manganese +42.1%
Contains more Iron +17.7%
Contains more Phosphorus +115.2%
Contains more Potassium +111.7%
Contains less Sodium -94.4%
Contains more Zinc +18.2%
Contains more Copper +110.4%
Contains more Selenium +144.4%
Equal in Calcium - 55
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 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 +168.8%
Contains more Manganese +42.1%
Contains more Iron +17.7%
Contains more Phosphorus +115.2%
Contains more Potassium +111.7%
Contains less Sodium -94.4%
Contains more Zinc +18.2%
Contains more Copper +110.4%
Contains more Selenium +144.4%
Equal in Calcium - 55

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
Chard
5
:
5
Dried fruit
Dried fruit
Contains more Vitamin A +69.9%
Contains more Vitamin C +1700%
Contains more Vitamin B1 +126.7%
Contains more Vitamin B2 +16.2%
Contains more Vitamin K +10458.1%
Contains more Vitamin E +129.1%
Contains more Vitamin B3 +619.2%
Contains more Vitamin B5 +216.6%
Contains more Vitamin B6 +68.2%
Contains more Folate +11.1%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
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 +69.9%
Contains more Vitamin C +1700%
Contains more Vitamin B1 +126.7%
Contains more Vitamin B2 +16.2%
Contains more Vitamin K +10458.1%
Contains more Vitamin E +129.1%
Contains more Vitamin B3 +619.2%
Contains more Vitamin B5 +216.6%
Contains more Vitamin B6 +68.2%
Contains more Folate +11.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
1
:
4
Dried fruit
Dried fruit
Contains more Water +199.9%
Contains more Protein +80.3%
Contains more Fats +537.5%
Contains more Carbs +1416.7%
Contains more Other +104%
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 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 +199.9%
Contains more Protein +80.3%
Contains more Fats +537.5%
Contains more Carbs +1416.7%
Contains more Other +104%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
1
:
2
Dried fruit
Dried fruit
Contains less Saturated Fat -29.4%
Contains more Monounsaturated Fat +362.5%
Contains more Polyunsaturated fat +164.3%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 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 -29.4%
Contains more Monounsaturated Fat +362.5%
Contains more Polyunsaturated fat +164.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Dried fruit Opinion
Net carbs 2.03g 55.34g Dried fruit
Protein 1.88g 3.39g Dried fruit
Fats 0.08g 0.51g Dried fruit
Carbs 4.13g 62.64g Dried fruit
Calories 20kcal 241kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 1.1g 53.44g Chard
Fiber 2.1g 7.3g Dried fruit
Calcium 58mg 55mg Chard
Iron 2.26mg 2.66mg Dried fruit
Magnesium 86mg 32mg Chard
Phosphorus 33mg 71mg Dried fruit
Potassium 549mg 1162mg Dried fruit
Sodium 179mg 10mg Dried fruit
Zinc 0.33mg 0.39mg Dried fruit
Copper 0.163mg 0.343mg Dried fruit
Manganese 0.334mg 0.235mg Chard
Selenium 0.9µg 2.2µg Dried fruit
Vitamin A 6124IU 3604IU Chard
Vitamin A RAE 306µg 180µg Chard
Vitamin E 1.89mg 4.33mg Dried fruit
Vitamin C 18mg 1mg Chard
Vitamin B1 0.034mg 0.015mg Chard
Vitamin B2 0.086mg 0.074mg Chard
Vitamin B3 0.36mg 2.589mg Dried fruit
Vitamin B5 0.163mg 0.516mg Dried fruit
Vitamin B6 0.085mg 0.143mg Dried fruit
Folate 9µg 10µg Dried fruit
Vitamin K 327.3µg 3.1µg Chard
Tryptophan 0.018mg 0.016mg Chard
Threonine 0.086mg 0.073mg Chard
Isoleucine 0.154mg 0.063mg Chard
Leucine 0.135mg 0.105mg Chard
Lysine 0.103mg 0.083mg Chard
Methionine 0.02mg 0.015mg Chard
Phenylalanine 0.114mg 0.062mg Chard
Valine 0.114mg 0.078mg Chard
Histidine 0.038mg 0.047mg Dried fruit
Saturated Fat 0.012g 0.017g Chard
Monounsaturated Fat 0.016g 0.074g Dried fruit
Polyunsaturated fat 0.028g 0.074g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Dried fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
113%
Chard
38%
Dried fruit
Minerals Daily Need Coverage Score
36%
Chard
44%
Dried fruit

Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 169mg)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 1)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 52.34g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.005g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.