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Chard raw vs. Dill — In-Depth Nutrition Comparison

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Important differences between chard raw and dill

  • Chard raw has less vitamin C, iron, manganese, folate, vitamin A, vitamin B2, calcium, potassium, vitamin B3, and vitamin B6.
  • Dill's daily need coverage for vitamin C is 61% more.
  • Chard raw has a higher glycemic index than dill.

The food varieties used in the comparison are Chard, swiss, raw and Dill weed, fresh.

Infographic

Chard raw vs Dill infographic
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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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Dill
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 62% 65% 247% 49% 25% 28% 8% 165% 0%
Contains more MagnesiumMagnesium +47.3%
Contains more CopperCopper +22.6%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +307.8%
Contains more PotassiumPotassium +94.7%
Contains more IronIron +266.1%
Contains more ZincZinc +152.8%
Contains more PhosphorusPhosphorus +43.5%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +245.4%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Dill
8
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 283% 129% 0% 0% 15% 68% 29% 24% 43% 0% 0% 113% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +183.3%
Contains more Vitamin AVitamin A +26.1%
Contains more Vitamin B1Vitamin B1 +45%
Contains more Vitamin B2Vitamin B2 +228.9%
Contains more Vitamin B3Vitamin B3 +292.5%
Contains more Vitamin B5Vitamin B5 +130.8%
Contains more Vitamin B6Vitamin B6 +86.9%
Contains more FolateFolate +971.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Dill DV% diff.
Vitamin K 830µg 692%
Vitamin C 30mg 85mg 61%
Iron 1.8mg 6.59mg 60%
Manganese 0.366mg 1.264mg 39%
Folate 14µg 150µg 34%
Vitamin B2 0.09mg 0.296mg 16%
Calcium 51mg 208mg 16%
Vitamin E 1.89mg 13%
Potassium 379mg 738mg 11%
Vitamin A 306µg 386µg 9%
Vitamin B3 0.4mg 1.57mg 7%
Vitamin B6 0.099mg 0.185mg 7%
Sodium 213mg 61mg 7%
Magnesium 81mg 55mg 6%
Vitamin B5 0.172mg 0.397mg 5%
Zinc 0.36mg 0.91mg 5%
Copper 0.179mg 0.146mg 4%
Phosphorus 46mg 66mg 3%
Protein 1.8g 3.46g 3%
Choline 18mg 3%
Fiber 1.6g 2.1g 2%
Selenium 0.9µg 2%
Monounsaturated fat 0.04g 0.802g 2%
Vitamin B1 0.04mg 0.058mg 2%
Calories 19kcal 43kcal 1%
Carbs 3.74g 7.02g 1%
Fats 0.2g 1.12g 1%
Net carbs 2.14g 4.92g N/A
Sugar 1.1g N/A
Saturated fat 0.03g 0.06g 0%
Polyunsaturated fat 0.07g 0.095g 0%
Tryptophan 0.017mg 0.014mg 0%
Threonine 0.083mg 0.068mg 0%
Isoleucine 0.147mg 0.195mg 0%
Leucine 0.13mg 0.159mg 0%
Lysine 0.099mg 0.246mg 0%
Methionine 0.019mg 0.011mg 0%
Phenylalanine 0.11mg 0.065mg 0%
Valine 0.11mg 0.154mg 0%
Histidine 0.036mg 0.071mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Dill
4
3% 7% 86% 2%
Protein: 3.46 g
Fats: 1.12 g
Carbs: 7.02 g
Water: 85.95 g
Other: 2.45 g
Contains more ProteinProtein +92.2%
Contains more FatsFats +460%
Contains more CarbsCarbs +87.7%
Contains more OtherOther +53.1%
~equal in Water ~85.95g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Dill
2
6% 84% 10%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.802 g
Polyunsaturated fat: Poly. Fat 0.095 g
Contains less Sat. FatSaturated fat -50%
Contains more Mono. FatMonounsaturated fat +1905%
Contains more Poly. FatPolyunsaturated fat +35.7%

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