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  6. Chard raw vs. Dried fruit

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

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How are Chard raw and Dried fruit different?

  • Chard raw is higher in Vitamin K, Vitamin C, Vitamin A, 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +153.1%
Contains more ManganeseManganese +55.7%
Contains more PotassiumPotassium +206.6%
Contains more IronIron +47.8%
Contains more CopperCopper +91.6%
Contains more PhosphorusPhosphorus +54.3%
Contains less SodiumSodium -95.3%
Contains more SeleniumSelenium +144.4%
~equal in Calcium ~55mg
~equal in Zinc ~0.39mg

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% 367% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +2900%
Contains more Vitamin AVitamin A +69.7%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B2Vitamin B2 +21.6%
Contains more Vitamin KVitamin K +26674.2%
Contains more FolateFolate +40%
Contains more CholineCholine +29.5%
Contains more Vitamin EVitamin E +129.1%
Contains more Vitamin B3Vitamin B3 +547.3%
Contains more Vitamin B5Vitamin B5 +200%
Contains more Vitamin B6Vitamin B6 +44.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
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 WaterWater +200%
Contains more ProteinProtein +88.3%
Contains more FatsFats +155%
Contains more CarbsCarbs +1574.9%
Contains more OtherOther +60.6%

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
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains less Sat. FatSaturated Fat -43.3%
Contains more Mono. FatMonounsaturated Fat +85%
~equal in Polyunsaturated fat ~0.074g

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
Calories 19kcal 241kcal Dried fruit
Protein 1.8g 3.39g Dried fruit
Fats 0.2g 0.51g Dried fruit
Vitamin C 30mg 1mg Chard raw
Net carbs 2.14g 55.34g Dried fruit
Carbs 3.74g 62.64g Dried fruit
Magnesium 81mg 32mg Chard raw
Calcium 51mg 55mg Dried fruit
Potassium 379mg 1162mg Dried fruit
Iron 1.8mg 2.66mg Dried fruit
Sugar 1.1g 53.44g Chard raw
Fiber 1.6g 7.3g Dried fruit
Copper 0.179mg 0.343mg Dried fruit
Zinc 0.36mg 0.39mg Dried fruit
Starch 0.35g Dried fruit
Phosphorus 46mg 71mg Dried fruit
Sodium 213mg 10mg Dried fruit
Vitamin A 6116IU 3604IU Chard raw
Vitamin A 306µg 180µg Chard raw
Vitamin E 1.89mg 4.33mg Dried fruit
Manganese 0.366mg 0.235mg Chard raw
Selenium 0.9µg 2.2µg Dried fruit
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
Vitamin K 830µg 3.1µg Chard raw
Folate 14µg 10µg Chard raw
Choline 18mg 13.9mg Chard raw
Saturated Fat 0.03g 0.017g Dried fruit
Monounsaturated Fat 0.04g 0.074g Dried fruit
Polyunsaturated fat 0.07g 0.074g Dried fruit
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
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Dried fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
206%
Chard raw
36%
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.