Chard vs. Sun-dried tomato — In-Depth Nutrition Comparison
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The main differences between Chard and Sun-dried tomato
- Chard is richer in Vitamin A RAE, yet Sun-dried tomato is richer in Vitamin C, Copper, Potassium, Vitamin B2, Vitamin B3, Vitamin B6, Phosphorus, Fiber, and Vitamin B1.
- Daily need coverage for Vitamin C from Sun-dried tomato is 93% higher.
- Chard contains 5 times more Vitamin A RAE than Sun-dried tomato. Chard contains 306µg of Vitamin A RAE, while Sun-dried tomato contains 64µg.
Food types used in this article are Chard, swiss, cooked, boiled, drained, without salt and Tomatoes, sun-dried, packed in oil, drained.
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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
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Calcium
+23.4%
Contains
less
Sodium
-32.7%
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Iron
+18.6%
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Phosphorus
+321.2%
Contains
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Potassium
+185.1%
Contains
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Zinc
+136.4%
Contains
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Copper
+190.2%
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Manganese
+39.5%
Contains
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Selenium
+233.3%
Equal in Magnesium - 81
Contains
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Calcium
+23.4%
Contains
less
Sodium
-32.7%
Contains
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Iron
+18.6%
Contains
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Phosphorus
+321.2%
Contains
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Potassium
+185.1%
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Zinc
+136.4%
Contains
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Copper
+190.2%
Contains
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Manganese
+39.5%
Contains
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Selenium
+233.3%
Equal in Magnesium - 81
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
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Vitamin A
+376.2%
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Vitamin C
+465.6%
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Vitamin B1
+467.6%
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Vitamin B2
+345.3%
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Vitamin B3
+908.3%
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Vitamin B5
+193.9%
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Vitamin B6
+275.3%
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Folate
+155.6%
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Vitamin A
+376.2%
Contains
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Vitamin C
+465.6%
Contains
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Vitamin B1
+467.6%
Contains
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Vitamin B2
+345.3%
Contains
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Vitamin B3
+908.3%
Contains
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Vitamin B5
+193.9%
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Vitamin B6
+275.3%
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Folate
+155.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+72.1%
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Protein
+169.1%
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Fats
+17500%
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Carbs
+464.9%
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Other
+193.7%
Protein:
1.88 g
Fats:
0.08 g
Carbs:
4.13 g
Water:
92.65 g
Other:
1.26 g
Protein:
5.06 g
Fats:
14.08 g
Carbs:
23.33 g
Water:
53.83 g
Other:
3.7 g
Contains
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Water
+72.1%
Contains
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Protein
+169.1%
Contains
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Fats
+17500%
Contains
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Carbs
+464.9%
Contains
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Other
+193.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-99.4%
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Monounsaturated Fat
+54043.8%
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Polyunsaturated fat
+7257.1%
Saturated Fat:
0.012 g
Monounsaturated Fat:
0.016 g
Polyunsaturated fat:
0.028 g
Saturated Fat:
1.893 g
Monounsaturated Fat:
8.663 g
Polyunsaturated fat:
2.06 g
Contains
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Saturated Fat
-99.4%
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Monounsaturated Fat
+54043.8%
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Polyunsaturated fat
+7257.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.03g | 17.53g |
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| Protein | 1.88g | 5.06g |
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| Fats | 0.08g | 14.08g |
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| Carbs | 4.13g | 23.33g |
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| Calories | 20kcal | 213kcal |
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| Sugar | 1.1g |
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| Fiber | 2.1g | 5.8g |
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| Calcium | 58mg | 47mg |
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| Iron | 2.26mg | 2.68mg |
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| Magnesium | 86mg | 81mg |
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| Phosphorus | 33mg | 139mg |
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| Potassium | 549mg | 1565mg |
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| Sodium | 179mg | 266mg |
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| Zinc | 0.33mg | 0.78mg |
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| Copper | 0.163mg | 0.473mg |
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| Manganese | 0.334mg | 0.466mg |
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| Selenium | 0.9µg | 3µg |
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| Vitamin A | 6124IU | 1286IU |
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| Vitamin A RAE | 306µg | 64µg |
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| Vitamin E | 1.89mg |
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| Vitamin C | 18mg | 101.8mg |
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| Vitamin B1 | 0.034mg | 0.193mg |
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| Vitamin B2 | 0.086mg | 0.383mg |
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| Vitamin B3 | 0.36mg | 3.63mg |
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| Vitamin B5 | 0.163mg | 0.479mg |
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| Vitamin B6 | 0.085mg | 0.319mg |
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| Folate | 9µg | 23µg |
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| Vitamin K | 327.3µg |
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| Tryptophan | 0.018mg | 0.037mg |
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| Threonine | 0.086mg | 0.128mg |
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| Isoleucine | 0.154mg | 0.121mg |
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| Leucine | 0.135mg | 0.185mg |
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| Lysine | 0.103mg | 0.186mg |
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| Methionine | 0.02mg | 0.044mg |
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| Phenylalanine | 0.114mg | 0.131mg |
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| Valine | 0.114mg | 0.13mg |
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| Histidine | 0.038mg | 0.077mg |
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| Saturated Fat | 0.012g | 1.893g |
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| Monounsaturated Fat | 0.016g | 8.663g |
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| Polyunsaturated fat | 0.028g | 2.06g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
113%
62%
Minerals Daily Need Coverage Score
36%
66%
Comparison summary
Which food is lower in Sugar?
Sun-dried tomato is lower in Sugar (difference - 1.1g)
Which food is lower in glycemic index?
Sun-dried tomato is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Sun-dried tomato is relatively richer in minerals
Which food is richer in vitamins?
Sun-dried tomato is relatively richer in vitamins
Which food contains less Sodium?
Chard contains less Sodium (difference - 87mg)
Which food is lower in Saturated Fat?
Chard is lower in Saturated Fat (difference - 1.881g)
Which food is cheaper?
Chard is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)