Chard raw vs. Dates — In-Depth Nutrition Comparison
Compare
The main differences between chard raw and dates
- Chard raw is richer in vitamin K, vitamin A, vitamin C, vitamin E, iron, and magnesium, yet dates are richer in fiber, vitamin B5, and potassium.
- Daily need coverage for vitamin K for chard raw is 689% higher.
- Chard raw contains 612 times more vitamin A than dates. Chard raw contains 6116IU of vitamin A, while dates contain 10IU.
- Dates contain less sodium.
Food types used in this article are Chard, swiss, raw and Dates, deglet noor.
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.
| Contains more MagnesiumMagnesium | +88.4% |
| Contains more CalciumCalcium | +30.8% |
| Contains more IronIron | +76.5% |
| Contains more ZincZinc | +24.1% |
| Contains more ManganeseManganese | +39.7% |
| Contains more PotassiumPotassium | +73.1% |
| Contains more CopperCopper | +15.1% |
| Contains more PhosphorusPhosphorus | +34.8% |
| Contains less SodiumSodium | -99.1% |
| Contains more SeleniumSelenium | +233.3% |
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.
| Contains more Vitamin CVitamin C | +7400% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3680% |
| Contains more Vitamin B2Vitamin B2 | +36.4% |
| Contains more Vitamin KVitamin K | +30640.7% |
| Contains more CholineCholine | +185.7% |
| Contains more Vitamin B1Vitamin B1 | +30% |
| Contains more Vitamin B3Vitamin B3 | +218.5% |
| Contains more Vitamin B5Vitamin B5 | +242.4% |
| Contains more Vitamin B6Vitamin B6 | +66.7% |
| Contains more FolateFolate | +35.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 2.7µg | 689% |
| Vitamin A | 306µg | 0µg | 34% |
| Vitamin C | 30mg | 0.4mg | 33% |
| Fiber | 1.6g | 8g | 26% |
| Fructose | 19.56g | 24% | |
| Carbs | 3.74g | 75.03g | 24% |
| Calories | 19kcal | 282kcal | 13% |
| Vitamin E | 1.89mg | 0.05mg | 12% |
| Iron | 1.8mg | 1.02mg | 10% |
| Magnesium | 81mg | 43mg | 9% |
| Sodium | 213mg | 2mg | 9% |
| Potassium | 379mg | 656mg | 8% |
| Vitamin B5 | 0.172mg | 0.589mg | 8% |
| Vitamin B6 | 0.099mg | 0.165mg | 5% |
| Vitamin B3 | 0.4mg | 1.274mg | 5% |
| Manganese | 0.366mg | 0.262mg | 5% |
| Selenium | 0.9µg | 3µg | 4% |
| Copper | 0.179mg | 0.206mg | 3% |
| Choline | 18mg | 6.3mg | 2% |
| Phosphorus | 46mg | 62mg | 2% |
| Vitamin B2 | 0.09mg | 0.066mg | 2% |
| Folate | 14µg | 19µg | 1% |
| Calcium | 51mg | 39mg | 1% |
| Protein | 1.8g | 2.45g | 1% |
| Zinc | 0.36mg | 0.29mg | 1% |
| Vitamin B1 | 0.04mg | 0.052mg | 1% |
| Fats | 0.2g | 0.39g | 0% |
| Net carbs | 2.14g | 67.03g | N/A |
| Sugar | 1.1g | 63.35g | N/A |
| Saturated fat | 0.03g | 0.032g | 0% |
| Monounsaturated fat | 0.04g | 0.036g | 0% |
| Polyunsaturated fat | 0.07g | 0.019g | 0% |
| Tryptophan | 0.017mg | 0.012mg | 0% |
| Threonine | 0.083mg | 0.043mg | 0% |
| Isoleucine | 0.147mg | 0.049mg | 0% |
| Leucine | 0.13mg | 0.084mg | 0% |
| Lysine | 0.099mg | 0.066mg | 0% |
| Methionine | 0.019mg | 0.022mg | 0% |
| Phenylalanine | 0.11mg | 0.05mg | 0% |
| Valine | 0.11mg | 0.071mg | 0% |
| Histidine | 0.036mg | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +351.3% |
| Contains more ProteinProtein | +36.1% |
| Contains more FatsFats | +95% |
| Contains more CarbsCarbs | +1906.1% |
~equal in
Other
~1.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +268.4% |
~equal in
Saturated fat
~0.032g
~equal in
Monounsaturated fat
~0.036g