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  6. Chard raw vs. Raisin

Chard raw vs. Raisin — In-Depth Nutrition Comparison

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A recap on differences between Chard raw and Raisin

  • Chard raw is higher in Vitamin K, Vitamin A RAE, Vitamin C, Vitamin E , and Magnesium, yet Raisin is higher in Copper, Potassium, Fiber, and Phosphorus.
  • Chard raw covers your daily Vitamin K needs 689% more than Raisin.
  • The amount of Sodium in Raisin is lower.

Food varieties used in this article are Chard, swiss, raw and Raisins, seedless.

Infographic

Chard raw vs Raisin 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
Raisin
Raisin
Contains more Magnesium +153.1%
Contains more Zinc +63.6%
Contains more Manganese +22.4%
Contains more Selenium +50%
Contains more Phosphorus +119.6%
Contains more Potassium +97.6%
Contains less Sodium -94.8%
Contains more Copper +77.7%
Equal in Calcium - 50
Equal in Iron - 1.88
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Raisin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Contains more Magnesium +153.1%
Contains more Zinc +63.6%
Contains more Manganese +22.4%
Contains more Selenium +50%
Contains more Phosphorus +119.6%
Contains more Potassium +97.6%
Contains less Sodium -94.8%
Contains more Copper +77.7%
Equal in Calcium - 50
Equal in Iron - 1.88

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
6
:
4
Raisin
Raisin
Contains more Vitamin A +∞%
Contains more Vitamin E +1475%
Contains more Vitamin C +1204.3%
Contains more Vitamin B5 +81.1%
Contains more Folate +180%
Contains more Vitamin K +23614.3%
Contains more Vitamin B1 +165%
Contains more Vitamin B2 +38.9%
Contains more Vitamin B3 +91.5%
Contains more Vitamin B6 +75.8%
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%
Raisin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin E +1475%
Contains more Vitamin C +1204.3%
Contains more Vitamin B5 +81.1%
Contains more Folate +180%
Contains more Vitamin K +23614.3%
Contains more Vitamin B1 +165%
Contains more Vitamin B2 +38.9%
Contains more Vitamin B3 +91.5%
Contains more Vitamin B6 +75.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
1
:
4
Raisin
Raisin
Contains more Water +500.5%
Contains more Protein +70.6%
Contains more Fats +130%
Contains more Carbs +2017.1%
Contains more Other +16.3%
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
Raisin
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more Water +500.5%
Contains more Protein +70.6%
Contains more Fats +130%
Contains more Carbs +2017.1%
Contains more Other +16.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
2
:
1
Raisin
Raisin
Contains less Saturated Fat -48.3%
Contains more Polyunsaturated fat +89.2%
Contains more Monounsaturated Fat +27.5%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Raisin
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
Contains less Saturated Fat -48.3%
Contains more Polyunsaturated fat +89.2%
Contains more Monounsaturated Fat +27.5%

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 Raisin
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index 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 Raisin Opinion
Net carbs 2.14g 75.48g Raisin
Protein 1.8g 3.07g Raisin
Fats 0.2g 0.46g Raisin
Carbs 3.74g 79.18g Raisin
Calories 19kcal 299kcal Raisin
Starch 2.7g Raisin
Fructose 29.68g Raisin
Sugar 1.1g 59.19g Chard raw
Fiber 1.6g 3.7g Raisin
Calcium 51mg 50mg Chard raw
Iron 1.8mg 1.88mg Raisin
Magnesium 81mg 32mg Chard raw
Phosphorus 46mg 101mg Raisin
Potassium 379mg 749mg Raisin
Sodium 213mg 11mg Raisin
Zinc 0.36mg 0.22mg Chard raw
Copper 0.179mg 0.318mg Raisin
Manganese 0.366mg 0.299mg Chard raw
Selenium 0.9µg 0.6µg Chard raw
Vitamin A 6116IU 0IU Chard raw
Vitamin A RAE 306µg 0µg Chard raw
Vitamin E 1.89mg 0.12mg Chard raw
Vitamin C 30mg 2.3mg Chard raw
Vitamin B1 0.04mg 0.106mg Raisin
Vitamin B2 0.09mg 0.125mg Raisin
Vitamin B3 0.4mg 0.766mg Raisin
Vitamin B5 0.172mg 0.095mg Chard raw
Vitamin B6 0.099mg 0.174mg Raisin
Folate 14µg 5µg Chard raw
Vitamin K 830µg 3.5µg Chard raw
Tryptophan 0.017mg 0.05mg Raisin
Threonine 0.083mg 0.077mg Chard raw
Isoleucine 0.147mg 0.057mg Chard raw
Leucine 0.13mg 0.096mg Chard raw
Lysine 0.099mg 0.084mg Chard raw
Methionine 0.019mg 0.021mg Raisin
Phenylalanine 0.11mg 0.065mg Chard raw
Valine 0.11mg 0.083mg Chard raw
Histidine 0.036mg 0.072mg Raisin
Saturated Fat 0.03g 0.058g Chard raw
Monounsaturated Fat 0.04g 0.051g Raisin
Polyunsaturated fat 0.07g 0.037g Chard raw
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Raisin
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
12%
Raisin
Minerals Daily Need Coverage Score
34%
Chard raw
37%
Raisin

Comparison summary

Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 202mg)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 58.09g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $0.6)
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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.