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  6. Chard vs. Dried fruit

Chard vs. Dried fruit — In-Depth Nutrition Comparison

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Significant differences between chard and dried fruit

  • Chard has more vitamin K, vitamin A, vitamin C, and magnesium; however, dried fruit is richer in fiber, copper, potassium, vitamin E, and vitamin B3.
  • Chard covers your daily vitamin K needs 270% more than dried fruit.
  • Dried fruit has 18 times less vitamin C than chard. Chard has 18mg of vitamin C, while dried fruit has 1mg.
  • Dried fruit contains less sodium.

Specific food types used in this comparison are Chard, swiss, cooked, boiled, drained, without salt and Apricots, dried, sulfured, uncooked.

Infographic

Chard 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.
Chard
Chard
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 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 +168.8%
Contains more ManganeseManganese +42.1%
Contains more PotassiumPotassium +111.7%
Contains more IronIron +17.7%
Contains more CopperCopper +110.4%
Contains more ZincZinc +18.2%
Contains more PhosphorusPhosphorus +115.2%
Contains less SodiumSodium -94.4%
Contains more SeleniumSelenium +144.4%
~equal in Calcium ~55mg

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
Chard
6
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 60% 102% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
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% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +1700%
Contains more Vitamin AVitamin A +70%
Contains more Vitamin B1Vitamin B1 +126.7%
Contains more Vitamin B2Vitamin B2 +16.2%
Contains more Vitamin KVitamin K +10458.1%
Contains more CholineCholine +106.5%
Contains more Vitamin EVitamin E +129.1%
Contains more Vitamin B3Vitamin B3 +619.2%
Contains more Vitamin B5Vitamin B5 +216.6%
Contains more Vitamin B6Vitamin B6 +68.2%
Contains more FolateFolate +11.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard Dried fruit DV% diff.
Vitamin K 327.3µg 3.1µg 270%
Fiber 2.1g 7.3g 21%
Carbs 4.13g 62.64g 20%
Copper 0.163mg 0.343mg 20%
Vitamin C 18mg 1mg 19%
Potassium 549mg 1162mg 18%
Fructose 12.47g 16%
Vitamin E 1.89mg 4.33mg 16%
Vitamin B3 0.36mg 2.589mg 14%
Vitamin A 306µg 180µg 14%
Magnesium 86mg 32mg 13%
Calories 20kcal 241kcal 11%
Vitamin B5 0.163mg 0.516mg 7%
Sodium 179mg 10mg 7%
Phosphorus 33mg 71mg 5%
Iron 2.26mg 2.66mg 5%
Manganese 0.334mg 0.235mg 4%
Vitamin B6 0.085mg 0.143mg 4%
Choline 28.7mg 13.9mg 3%
Protein 1.88g 3.39g 3%
Vitamin B1 0.034mg 0.015mg 2%
Selenium 0.9µg 2.2µg 2%
Zinc 0.33mg 0.39mg 1%
Vitamin B2 0.086mg 0.074mg 1%
Fats 0.08g 0.51g 1%
Net carbs 2.03g 55.34g N/A
Calcium 58mg 55mg 0%
Sugar 1.1g 53.44g N/A
Starch 0.35g 0%
Folate 9µg 10µg 0%
Saturated fat 0.012g 0.017g 0%
Monounsaturated fat 0.016g 0.074g 0%
Polyunsaturated fat 0.028g 0.074g 0%
Tryptophan 0.018mg 0.016mg 0%
Threonine 0.086mg 0.073mg 0%
Isoleucine 0.154mg 0.063mg 0%
Leucine 0.135mg 0.105mg 0%
Lysine 0.103mg 0.083mg 0%
Methionine 0.02mg 0.015mg 0%
Phenylalanine 0.114mg 0.062mg 0%
Valine 0.114mg 0.078mg 0%
Histidine 0.038mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
1
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 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 +199.9%
Contains more ProteinProtein +80.3%
Contains more FatsFats +537.5%
Contains more CarbsCarbs +1416.7%
Contains more OtherOther +104%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
1
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 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 -29.4%
Contains more Mono. FatMonounsaturated fat +362.5%
Contains more Poly. FatPolyunsaturated fat +164.3%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.