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Dill vs Chard - In-Depth Nutrition Comparison

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Important differences between Dill and Chard

  • Chard has less Vitamin C, Iron, Manganese, Folate, Vitamin B2, Calcium, Potassium, Vitamin A RAE, Vitamin B3, and Vitamin B6.
  • Dill's daily need coverage for Vitamin C is 61% more.
  • Dill has 11 times more Folate than Chard. Dill has 150µg of Folate, while Chard has 14µg.

The food varieties used in the comparison are Dill weed, fresh and Chard, swiss, raw.

Infographic

Dill vs Chard infographic
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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
Dill
6
:
2
Chard
Contains more Calcium +307.8%
Contains more Iron +266.1%
Contains more Phosphorus +43.5%
Contains more Potassium +94.7%
Contains less Sodium -71.4%
Contains more Zinc +152.8%
Contains more Magnesium +47.3%
Contains more Copper +22.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 63% 248% 40% 29% 66% 8% 25% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 68% 58% 20% 34% 28% 10% 60%
Contains more Calcium +307.8%
Contains more Iron +266.1%
Contains more Phosphorus +43.5%
Contains more Potassium +94.7%
Contains less Sodium -71.4%
Contains more Zinc +152.8%
Contains more Magnesium +47.3%
Contains more Copper +22.6%

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
Dill
8
:
2
Chard
Contains more Vitamin A +26.2%
Contains more Vitamin C +183.3%
Contains more Vitamin B1 +45%
Contains more Vitamin B2 +228.9%
Contains more Vitamin B3 +292.5%
Contains more Vitamin B5 +130.8%
Contains more Vitamin B6 +86.9%
Contains more Folate +971.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 464% 0% 0% 284% 15% 69% 30% 24% 43% 113% 0% 0%
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%
Contains more Vitamin A +26.2%
Contains more Vitamin C +183.3%
Contains more Vitamin B1 +45%
Contains more Vitamin B2 +228.9%
Contains more Vitamin B3 +292.5%
Contains more Vitamin B5 +130.8%
Contains more Vitamin B6 +86.9%
Contains more Folate +971.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dill Chard Opinion
Net carbs 4.92g 2.14g Dill
Protein 3.46g 1.8g Dill
Fats 1.12g 0.2g Dill
Carbs 7.02g 3.74g Dill
Calories 43kcal 19kcal Dill
Starch g g
Fructose g g
Sugar g 1.1g Dill
Fiber 2.1g 1.6g Dill
Calcium 208mg 51mg Dill
Iron 6.59mg 1.8mg Dill
Magnesium 55mg 81mg Chard
Phosphorus 66mg 46mg Dill
Potassium 738mg 379mg Dill
Sodium 61mg 213mg Dill
Zinc 0.91mg 0.36mg Dill
Copper 0.146mg 0.179mg Chard
Vitamin A 7718IU 6116IU Dill
Vitamin E mg 1.89mg Chard
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 85mg 30mg Dill
Vitamin B1 0.058mg 0.04mg Dill
Vitamin B2 0.296mg 0.09mg Dill
Vitamin B3 1.57mg 0.4mg Dill
Vitamin B5 0.397mg 0.172mg Dill
Vitamin B6 0.185mg 0.099mg Dill
Folate 150µg 14µg Dill
Vitamin B12 0µg 0µg
Vitamin K µg 830µg Chard
Tryptophan 0.014mg 0.017mg Chard
Threonine 0.068mg 0.083mg Chard
Isoleucine 0.195mg 0.147mg Dill
Leucine 0.159mg 0.13mg Dill
Lysine 0.246mg 0.099mg Dill
Methionine 0.011mg 0.019mg Chard
Phenylalanine 0.065mg 0.11mg Chard
Valine 0.154mg 0.11mg Dill
Histidine 0.071mg 0.036mg Dill
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.06g 0.03g Chard
Monounsaturated Fat 0.802g 0.04g Dill
Polyunsaturated fat 0.095g 0.07g Dill

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
86
Dill
222
Chard
Mineral Summary Score
65
Dill
36
Chard

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 food.
Protein
21%
Dill
11%
Chard
Carbohydrates
7%
Dill
4%
Chard
Fats
5%
Dill
1%
Chard

Comparison summary

Which food is lower in Sugar?
Dill
Dill is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Dill
Dill contains less Sodium (difference - 152mg)
Which food is lower in glycemic index?
Dill
Dill is lower in glycemic index (difference - 17)
Which food is richer in vitamins?
Dill
Dill is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.03g)
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 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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Dill - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172233/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.