Dates vs. Chard raw — In-Depth Nutrition Comparison
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The main differences between dates and chard raw
- Dates are richer in fiber, vitamin B5, and potassium, yet chard raw is richer in vitamin K, vitamin A, vitamin C, vitamin E, iron, and magnesium.
- Daily need coverage for vitamin K for chard raw is 689% higher.
- Dates contain 5 times more fiber than chard raw. Dates contain 8g of fiber, while chard raw contains 1.6g.
- Dates contain less sodium.
Food types used in this article are Dates, deglet noor and Chard, swiss, raw.
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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 more PotassiumPotassium | +73.1% |
| Contains more CopperCopper | +15.1% |
| Contains more PhosphorusPhosphorus | +34.8% |
| Contains less SodiumSodium | -99.1% |
| Contains more SeleniumSelenium | +233.3% |
| Contains more MagnesiumMagnesium | +88.4% |
| Contains more CalciumCalcium | +30.8% |
| Contains more IronIron | +76.5% |
| Contains more ZincZinc | +24.1% |
| Contains more ManganeseManganese | +39.7% |
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 more Vitamin B1Vitamin B1 | +30% |
| Contains more Vitamin B3Vitamin B3 | +218.5% |
| Contains more Vitamin B5Vitamin B5 | +242.4% |
| Contains more Vitamin B6Vitamin B6 | +66.7% |
| Contains more FolateFolate | +35.7% |
| Contains more Vitamin CVitamin C | +7400% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3680% |
| Contains more Vitamin B2Vitamin B2 | +36.4% |
| Contains more Vitamin KVitamin K | +30640.7% |
| Contains more CholineCholine | +185.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.7µg | 830µg | 689% |
| Vitamin A | 0µg | 306µg | 34% |
| Vitamin C | 0.4mg | 30mg | 33% |
| Fiber | 8g | 1.6g | 26% |
| Fructose | 19.56g | 24% | |
| Carbs | 75.03g | 3.74g | 24% |
| Calories | 282kcal | 19kcal | 13% |
| Vitamin E | 0.05mg | 1.89mg | 12% |
| Iron | 1.02mg | 1.8mg | 10% |
| Magnesium | 43mg | 81mg | 9% |
| Sodium | 2mg | 213mg | 9% |
| Potassium | 656mg | 379mg | 8% |
| Vitamin B5 | 0.589mg | 0.172mg | 8% |
| Vitamin B6 | 0.165mg | 0.099mg | 5% |
| Vitamin B3 | 1.274mg | 0.4mg | 5% |
| Manganese | 0.262mg | 0.366mg | 5% |
| Selenium | 3µg | 0.9µg | 4% |
| Copper | 0.206mg | 0.179mg | 3% |
| Choline | 6.3mg | 18mg | 2% |
| Phosphorus | 62mg | 46mg | 2% |
| Vitamin B2 | 0.066mg | 0.09mg | 2% |
| Folate | 19µg | 14µg | 1% |
| Calcium | 39mg | 51mg | 1% |
| Protein | 2.45g | 1.8g | 1% |
| Zinc | 0.29mg | 0.36mg | 1% |
| Vitamin B1 | 0.052mg | 0.04mg | 1% |
| Fats | 0.39g | 0.2g | 0% |
| Net carbs | 67.03g | 2.14g | N/A |
| Sugar | 63.35g | 1.1g | N/A |
| Saturated fat | 0.032g | 0.03g | 0% |
| Monounsaturated fat | 0.036g | 0.04g | 0% |
| Polyunsaturated fat | 0.019g | 0.07g | 0% |
| Tryptophan | 0.012mg | 0.017mg | 0% |
| Threonine | 0.043mg | 0.083mg | 0% |
| Isoleucine | 0.049mg | 0.147mg | 0% |
| Leucine | 0.084mg | 0.13mg | 0% |
| Lysine | 0.066mg | 0.099mg | 0% |
| Methionine | 0.022mg | 0.019mg | 0% |
| Phenylalanine | 0.05mg | 0.11mg | 0% |
| Valine | 0.071mg | 0.11mg | 0% |
| Histidine | 0.032mg | 0.036mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +36.1% |
| Contains more FatsFats | +95% |
| Contains more CarbsCarbs | +1906.1% |
| Contains more WaterWater | +351.3% |
~equal in
Other
~1.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +11.1% |
| Contains more Poly. FatPolyunsaturated fat | +268.4% |
~equal in
Saturated fat
~0.03g