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  6. Chard raw vs. Prunes

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 C, Vitamin A RAE, Iron, Vitamin E , and Magnesium, while Prunes is higher in Fiber, Copper, Potassium, and Vitamin B3.
  • Chard raw covers your daily need of 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 contains 0.6mg.

Chard, swiss, raw and Plums, dried (prunes), uncooked types were used in this article.

Infographic

Chard raw vs Prunes 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.
Chard raw
Chard raw
5
:
5
Prunes
Prunes
Contains more Calcium +18.6%
Contains more Iron +93.5%
Contains more Magnesium +97.6%
Contains more Manganese +22.4%
Contains more Selenium +200%
Contains more Phosphorus +50%
Contains more Potassium +93.1%
Contains less Sodium -99.1%
Contains more Zinc +22.2%
Contains more Copper +57%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Calcium +18.6%
Contains more Iron +93.5%
Contains more Magnesium +97.6%
Contains more Manganese +22.4%
Contains more Selenium +200%
Contains more Phosphorus +50%
Contains more Potassium +93.1%
Contains less Sodium -99.1%
Contains more Zinc +22.2%
Contains more Copper +57%

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.
Chard raw
Chard raw
5
:
5
Prunes
Prunes
Contains more Vitamin A +683.1%
Contains more Vitamin E +339.5%
Contains more Vitamin C +4900%
Contains more Folate +250%
Contains more Vitamin K +1295%
Contains more Vitamin B1 +27.5%
Contains more Vitamin B2 +106.7%
Contains more Vitamin B3 +370.5%
Contains more Vitamin B5 +145.3%
Contains more Vitamin B6 +107.1%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Contains more Vitamin A +683.1%
Contains more Vitamin E +339.5%
Contains more Vitamin C +4900%
Contains more Folate +250%
Contains more Vitamin K +1295%
Contains more Vitamin B1 +27.5%
Contains more Vitamin B2 +106.7%
Contains more Vitamin B3 +370.5%
Contains more Vitamin B5 +145.3%
Contains more Vitamin B6 +107.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
1
:
4
Prunes
Prunes
Contains more Water +199.7%
Contains more Protein +21.1%
Contains more Fats +90%
Contains more Carbs +1608%
Contains more Other +65%
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Water +199.7%
Contains more Protein +21.1%
Contains more Fats +90%
Contains more Carbs +1608%
Contains more Other +65%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
2
:
1
Prunes
Prunes
Contains less Saturated Fat -65.9%
Contains more Polyunsaturated fat +12.9%
Contains more Monounsaturated Fat +32.5%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains less Saturated Fat -65.9%
Contains more Polyunsaturated fat +12.9%
Contains more Monounsaturated Fat +32.5%

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 Prunes
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Prunes Opinion
Net carbs 2.14g 56.78g Prunes
Protein 1.8g 2.18g Prunes
Fats 0.2g 0.38g Prunes
Carbs 3.74g 63.88g Prunes
Calories 19kcal 240kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 1.1g 38.13g Chard raw
Fiber 1.6g 7.1g Prunes
Calcium 51mg 43mg Chard raw
Iron 1.8mg 0.93mg Chard raw
Magnesium 81mg 41mg Chard raw
Phosphorus 46mg 69mg Prunes
Potassium 379mg 732mg Prunes
Sodium 213mg 2mg Prunes
Zinc 0.36mg 0.44mg Prunes
Copper 0.179mg 0.281mg Prunes
Manganese 0.366mg 0.299mg Chard raw
Selenium 0.9µg 0.3µg Chard raw
Vitamin A 6116IU 781IU Chard raw
Vitamin A RAE 306µg 39µg Chard raw
Vitamin E 1.89mg 0.43mg Chard raw
Vitamin C 30mg 0.6mg Chard raw
Vitamin B1 0.04mg 0.051mg Prunes
Vitamin B2 0.09mg 0.186mg Prunes
Vitamin B3 0.4mg 1.882mg Prunes
Vitamin B5 0.172mg 0.422mg Prunes
Vitamin B6 0.099mg 0.205mg Prunes
Folate 14µg 4µg Chard raw
Vitamin K 830µg 59.5µg Chard raw
Tryptophan 0.017mg 0.025mg Prunes
Threonine 0.083mg 0.049mg Chard raw
Isoleucine 0.147mg 0.041mg Chard raw
Leucine 0.13mg 0.066mg Chard raw
Lysine 0.099mg 0.05mg Chard raw
Methionine 0.019mg 0.016mg Chard raw
Phenylalanine 0.11mg 0.052mg Chard raw
Valine 0.11mg 0.056mg Chard raw
Histidine 0.036mg 0.027mg Chard raw
Saturated Fat 0.03g 0.088g Chard raw
Monounsaturated Fat 0.04g 0.053g Prunes
Polyunsaturated fat 0.07g 0.062g Chard raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Prunes
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
222%
Chard raw
31%
Prunes
Minerals Daily Need Coverage Score
34%
Chard raw
32%
Prunes

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 211mg)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 3)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 37.03g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.058g)
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 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.
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.