Chard raw vs. Prunes — In-Depth Nutrition Comparison
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How are chard raw and prunes different?
- Chard raw is richer in vitamin K, vitamin A, vitamin C, iron, vitamin E, and magnesium, while prunes are higher in fiber, copper, potassium, and vitamin B3.
- Chard raw covers your daily need for vitamin K, 642% more than prunes.
- Chard raw contains 50 times more vitamin C than prunes. Chard raw contains 30mg of vitamin C, while prunes contain 0.6mg.
Chard, swiss, raw and Plums, dried (prunes), uncooked types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +97.6% |
| Contains more CalciumCalcium | +18.6% |
| Contains more IronIron | +93.5% |
| Contains more ManganeseManganese | +22.4% |
| Contains more SeleniumSelenium | +200% |
| Contains more PotassiumPotassium | +93.1% |
| Contains more CopperCopper | +57% |
| Contains more ZincZinc | +22.2% |
| Contains more PhosphorusPhosphorus | +50% |
| Contains less SodiumSodium | -99.1% |
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 | +4900% |
| Contains more Vitamin AVitamin A | +684.6% |
| Contains more Vitamin EVitamin E | +339.5% |
| Contains more Vitamin KVitamin K | +1295% |
| Contains more FolateFolate | +250% |
| Contains more CholineCholine | +78.2% |
| Contains more Vitamin B1Vitamin B1 | +27.5% |
| Contains more Vitamin B2Vitamin B2 | +106.7% |
| Contains more Vitamin B3Vitamin B3 | +370.5% |
| Contains more Vitamin B5Vitamin B5 | +145.3% |
| Contains more Vitamin B6Vitamin B6 | +107.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 59.5µg | 642% |
| Vitamin C | 30mg | 0.6mg | 33% |
| Vitamin A | 306µg | 39µg | 30% |
| Fiber | 1.6g | 7.1g | 22% |
| Carbs | 3.74g | 63.88g | 20% |
| Fructose | 12.45g | 16% | |
| Iron | 1.8mg | 0.93mg | 11% |
| Copper | 0.179mg | 0.281mg | 11% |
| Calories | 19kcal | 240kcal | 11% |
| Potassium | 379mg | 732mg | 10% |
| Magnesium | 81mg | 41mg | 10% |
| Vitamin E | 1.89mg | 0.43mg | 10% |
| Sodium | 213mg | 2mg | 9% |
| Vitamin B3 | 0.4mg | 1.882mg | 9% |
| Vitamin B6 | 0.099mg | 0.205mg | 8% |
| Vitamin B2 | 0.09mg | 0.186mg | 7% |
| Vitamin B5 | 0.172mg | 0.422mg | 5% |
| Phosphorus | 46mg | 69mg | 3% |
| Folate | 14µg | 4µg | 3% |
| Manganese | 0.366mg | 0.299mg | 3% |
| Starch | 5.11g | 2% | |
| Calcium | 51mg | 43mg | 1% |
| Choline | 18mg | 10.1mg | 1% |
| Protein | 1.8g | 2.18g | 1% |
| Zinc | 0.36mg | 0.44mg | 1% |
| Selenium | 0.9µg | 0.3µg | 1% |
| Vitamin B1 | 0.04mg | 0.051mg | 1% |
| Fats | 0.2g | 0.38g | 0% |
| Net carbs | 2.14g | 56.78g | N/A |
| Sugar | 1.1g | 38.13g | N/A |
| Saturated fat | 0.03g | 0.088g | 0% |
| Monounsaturated fat | 0.04g | 0.053g | 0% |
| Polyunsaturated fat | 0.07g | 0.062g | 0% |
| Tryptophan | 0.017mg | 0.025mg | 0% |
| Threonine | 0.083mg | 0.049mg | 0% |
| Isoleucine | 0.147mg | 0.041mg | 0% |
| Leucine | 0.13mg | 0.066mg | 0% |
| Lysine | 0.099mg | 0.05mg | 0% |
| Methionine | 0.019mg | 0.016mg | 0% |
| Phenylalanine | 0.11mg | 0.052mg | 0% |
| Valine | 0.11mg | 0.056mg | 0% |
| Histidine | 0.036mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +199.7% |
| Contains more ProteinProtein | +21.1% |
| Contains more FatsFats | +90% |
| Contains more CarbsCarbs | +1608% |
| Contains more OtherOther | +65% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -65.9% |
| Contains more Poly. FatPolyunsaturated fat | +12.9% |
| Contains more Mono. FatMonounsaturated fat | +32.5% |