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  6. Dill vs. Chard

Dill vs. Chard — In-Depth Nutrition Comparison

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Summary of differences between Dill and Chard

  • Dill has more Vitamin C, Iron, Manganese, Folate, Vitamin B2, Calcium, Vitamin A RAE, Vitamin B6, and Vitamin B3, however, Chard is higher in Magnesium.
  • Dill covers your daily need of Vitamin C 74% more than Chard.
  • Dill has 17 times more Folate than Chard. While Dill has 150µg of Folate, Chard has only 9µg.

These are the specific foods used in this comparison Dill weed, fresh and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Dill vs Chard 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.
Dill
Dill
7
:
3
Chard
Chard
Contains more Calcium +258.6%
Contains more Iron +191.6%
Contains more Phosphorus +100%
Contains more Potassium +34.4%
Contains less Sodium -65.9%
Contains more Zinc +175.8%
Contains more Manganese +278.4%
Contains more Magnesium +56.4%
Contains more Copper +11.6%
Dill
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 63% 248% 40% 29% 66% 8% 25% 49% 165% 0%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Calcium +258.6%
Contains more Iron +191.6%
Contains more Phosphorus +100%
Contains more Potassium +34.4%
Contains less Sodium -65.9%
Contains more Zinc +175.8%
Contains more Manganese +278.4%
Contains more Magnesium +56.4%
Contains more Copper +11.6%

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.
Dill
Dill
8
:
2
Chard
Chard
Contains more Vitamin A +26%
Contains more Vitamin C +372.2%
Contains more Vitamin B1 +70.6%
Contains more Vitamin B2 +244.2%
Contains more Vitamin B3 +336.1%
Contains more Vitamin B5 +143.6%
Contains more Vitamin B6 +117.6%
Contains more Folate +1566.7%
Dill
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 464% 0% 0% 284% 15% 69% 30% 24% 43% 113% 0% 0%
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%
Contains more Vitamin A +26%
Contains more Vitamin C +372.2%
Contains more Vitamin B1 +70.6%
Contains more Vitamin B2 +244.2%
Contains more Vitamin B3 +336.1%
Contains more Vitamin B5 +143.6%
Contains more Vitamin B6 +117.6%
Contains more Folate +1566.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dill
Dill
4
:
1
Chard
Chard
Contains more Protein +84%
Contains more Fats +1300%
Contains more Carbs +70%
Contains more Other +94.4%
Equal in Water - 92.65
Dill
3% 7% 86% 2%
Protein: 3.46 g
Fats: 1.12 g
Carbs: 7.02 g
Water: 85.95 g
Other: 2.45 g
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more Protein +84%
Contains more Fats +1300%
Contains more Carbs +70%
Contains more Other +94.4%
Equal in Water - 92.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dill
Dill
2
:
1
Chard
Chard
Contains more Monounsaturated Fat +4912.5%
Contains more Polyunsaturated fat +239.3%
Contains less Saturated Fat -80%
Dill
6% 84% 10%
Saturated Fat: 0.06 g
Monounsaturated Fat: 0.802 g
Polyunsaturated fat: 0.095 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Monounsaturated Fat +4912.5%
Contains more Polyunsaturated fat +239.3%
Contains less Saturated Fat -80%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dill Chard Opinion
Net carbs 4.92g 2.03g Dill
Protein 3.46g 1.88g Dill
Fats 1.12g 0.08g Dill
Carbs 7.02g 4.13g Dill
Calories 43kcal 20kcal Dill
Sugar 1.1g Dill
Fiber 2.1g 2.1g
Calcium 208mg 58mg Dill
Iron 6.59mg 2.26mg Dill
Magnesium 55mg 86mg Chard
Phosphorus 66mg 33mg Dill
Potassium 738mg 549mg Dill
Sodium 61mg 179mg Dill
Zinc 0.91mg 0.33mg Dill
Copper 0.146mg 0.163mg Chard
Manganese 1.264mg 0.334mg Dill
Selenium 0.9µg Chard
Vitamin A 7718IU 6124IU Dill
Vitamin A RAE 386µg 306µg Dill
Vitamin E 1.89mg Chard
Vitamin C 85mg 18mg Dill
Vitamin B1 0.058mg 0.034mg Dill
Vitamin B2 0.296mg 0.086mg Dill
Vitamin B3 1.57mg 0.36mg Dill
Vitamin B5 0.397mg 0.163mg Dill
Vitamin B6 0.185mg 0.085mg Dill
Folate 150µg 9µg Dill
Vitamin K 327.3µg Chard
Tryptophan 0.014mg 0.018mg Chard
Threonine 0.068mg 0.086mg Chard
Isoleucine 0.195mg 0.154mg Dill
Leucine 0.159mg 0.135mg Dill
Lysine 0.246mg 0.103mg Dill
Methionine 0.011mg 0.02mg Chard
Phenylalanine 0.065mg 0.114mg Chard
Valine 0.154mg 0.114mg Dill
Histidine 0.071mg 0.038mg Dill
Saturated Fat 0.06g 0.012g Chard
Monounsaturated Fat 0.802g 0.016g Dill
Polyunsaturated fat 0.095g 0.028g Dill

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dill Chard
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
86%
Dill
113%
Chard
Minerals Daily Need Coverage Score
69%
Dill
36%
Chard

Comparison summary

Which food is lower in Sugar?
Dill
Dill is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Dill
Dill contains less Sodium (difference - 118mg)
Which food is lower in glycemic index?
Dill
Dill is lower in glycemic index (difference - 17)
Which food is richer in vitamins?
Dill
Dill is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.048g)
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.

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. Dill - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172233/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.