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Chard vs Dried fruit - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Chard
1
:
Contains more Magnesium +153.1%
Contains more Iron +47.8%
Contains more Potassium +206.6%
Contains more Copper +91.6%
Contains more Phosphorus +54.3%
Contains less Sodium -95.3%
Equal in Calcium - 55
Equal in Zinc - 0.39
Contains more Magnesium +153.1%
Contains more Iron +47.8%
Contains more Potassium +206.6%
Contains more Copper +91.6%
Contains more Phosphorus +54.3%
Contains less Sodium -95.3%
Equal in Calcium - 55
Equal in Zinc - 0.39

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Chard
5
:
Contains more Vitamin C +2900%
Contains more Vitamin A +69.7%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +21.6%
Contains more Vitamin K +26674.2%
Contains more Vitamin E +129.1%
Contains more Vitamin B3 +547.3%
Contains more Vitamin B5 +200%
Contains more Vitamin B6 +44.4%
Contains more Vitamin C +2900%
Contains more Vitamin A +69.7%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +21.6%
Contains more Vitamin K +26674.2%
Contains more Vitamin E +129.1%
Contains more Vitamin B3 +547.3%
Contains more Vitamin B5 +200%
Contains more Vitamin B6 +44.4%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
309
Chard
32
Dried fruit
Mineral Summary Score
27
Chard
33
Dried fruit

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
11%
Chard
20%
Dried fruit
Carbohydrates
4%
Chard
63%
Dried fruit
Fats
1%
Chard
2%
Dried fruit

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chard Dried fruit
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugars ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Chard Dried fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 contains less Sugars?
Chard
Chard contains less Sugars (difference - 52.34g)
Which food is cheaper?
Chard
Chard 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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Chard Dried fruit Opinion
Calories 19 241 Dried fruit
Protein 1.8 3.39 Dried fruit
Fats 0.2 0.51 Dried fruit
Vitamin C 30 1 Chard
Carbs 3.74 62.64 Dried fruit
Cholesterol 0 0
Vitamin D 0 0
Iron 1.8 2.66 Dried fruit
Calcium 51 55 Dried fruit
Potassium 379 1162 Dried fruit
Magnesium 81 32 Chard
Sugars 1.1 53.44 Dried fruit
Fiber 1.6 7.3 Dried fruit
Copper 0.179 0.343 Dried fruit
Zinc 0.36 0.39 Dried fruit
Starch 0.35 Dried fruit
Phosphorus 46 71 Dried fruit
Sodium 213 10 Dried fruit
Vitamin A 6116 3604 Chard
Vitamin E 1.89 4.33 Dried fruit
Vitamin D 0 0
Vitamin B1 0.04 0.015 Chard
Vitamin B2 0.09 0.074 Chard
Vitamin B3 0.4 2.589 Dried fruit
Vitamin B5 0.172 0.516 Dried fruit
Vitamin B6 0.099 0.143 Dried fruit
Vitamin B12 0 0
Vitamin K 830 3.1 Chard
Folic acid (B9) 0 0
Trans Fat 0 Dried fruit
Saturated Fat 0.03 0.017 Dried fruit
Monounsaturated Fat 0.04 0.074 Dried fruit
Polyunsaturated fat 0.07 0.074 Dried fruit
Tryptophan 0.017 0.016 Chard
Threonine 0.083 0.073 Chard
Isoleucine 0.147 0.063 Chard
Leucine 0.13 0.105 Chard
Lysine 0.099 0.083 Chard
Methionine 0.019 0.015 Chard
Phenylalanine 0.11 0.062 Chard
Valine 0.11 0.078 Chard
Histidine 0.036 0.047 Dried fruit
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.