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  6. Dried fruit vs. Chard

Dried fruit vs. Chard — In-Depth Nutrition Comparison

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Significant differences between Dried fruit and Chard

  • Dried fruit has more Fiber, Copper, Potassium, Vitamin E , and Vitamin B3, however, Chard is richer in Vitamin K, Vitamin C, Vitamin A RAE, and Magnesium.
  • Chard covers your daily Vitamin K needs 270% more than Dried fruit.
  • Chard has 7 times less Vitamin B3 than Dried fruit. Dried fruit has 2.589mg of Vitamin B3, while Chard has 0.36mg.
  • Dried fruit contains less Sodium.

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

Infographic

Dried fruit vs Chard 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.
Dried fruit
Dried fruit
7
:
3
Chard
Chard
Contains more Iron +17.7%
Contains more Phosphorus +115.2%
Contains more Potassium +111.7%
Contains less Sodium -94.4%
Contains more Zinc +18.2%
Contains more Copper +110.4%
Contains more Selenium +144.4%
Contains more Magnesium +168.8%
Contains more Manganese +42.1%
Equal in Calcium - 58
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Iron +17.7%
Contains more Phosphorus +115.2%
Contains more Potassium +111.7%
Contains less Sodium -94.4%
Contains more Zinc +18.2%
Contains more Copper +110.4%
Contains more Selenium +144.4%
Contains more Magnesium +168.8%
Contains more Manganese +42.1%
Equal in Calcium - 58

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.
Dried fruit
Dried fruit
5
:
5
Chard
Chard
Contains more Vitamin E +129.1%
Contains more Vitamin B3 +619.2%
Contains more Vitamin B5 +216.6%
Contains more Vitamin B6 +68.2%
Contains more Folate +11.1%
Contains more Vitamin A +69.9%
Contains more Vitamin C +1700%
Contains more Vitamin B1 +126.7%
Contains more Vitamin B2 +16.2%
Contains more Vitamin K +10458.1%
Equal in Folate - 9
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Contains more Vitamin E +129.1%
Contains more Vitamin B3 +619.2%
Contains more Vitamin B5 +216.6%
Contains more Vitamin B6 +68.2%
Contains more Folate +11.1%
Contains more Vitamin A +69.9%
Contains more Vitamin C +1700%
Contains more Vitamin B1 +126.7%
Contains more Vitamin B2 +16.2%
Contains more Vitamin K +10458.1%
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
4
:
1
Chard
Chard
Contains more Protein +80.3%
Contains more Fats +537.5%
Contains more Carbs +1416.7%
Contains more Other +104%
Contains more Water +199.9%
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more Protein +80.3%
Contains more Fats +537.5%
Contains more Carbs +1416.7%
Contains more Other +104%
Contains more Water +199.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
2
:
1
Chard
Chard
Contains more Monounsaturated Fat +362.5%
Contains more Polyunsaturated fat +164.3%
Contains less Saturated Fat -29.4%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Monounsaturated Fat +362.5%
Contains more Polyunsaturated fat +164.3%
Contains less Saturated Fat -29.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit Chard
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Chard Opinion
Net carbs 55.34g 2.03g Dried fruit
Protein 3.39g 1.88g Dried fruit
Fats 0.51g 0.08g Dried fruit
Carbs 62.64g 4.13g Dried fruit
Calories 241kcal 20kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g 1.1g Chard
Fiber 7.3g 2.1g Dried fruit
Calcium 55mg 58mg Chard
Iron 2.66mg 2.26mg Dried fruit
Magnesium 32mg 86mg Chard
Phosphorus 71mg 33mg Dried fruit
Potassium 1162mg 549mg Dried fruit
Sodium 10mg 179mg Dried fruit
Zinc 0.39mg 0.33mg Dried fruit
Copper 0.343mg 0.163mg Dried fruit
Manganese 0.235mg 0.334mg Chard
Selenium 2.2µg 0.9µg Dried fruit
Vitamin A 3604IU 6124IU Chard
Vitamin A RAE 180µg 306µg Chard
Vitamin E 4.33mg 1.89mg Dried fruit
Vitamin C 1mg 18mg Chard
Vitamin B1 0.015mg 0.034mg Chard
Vitamin B2 0.074mg 0.086mg Chard
Vitamin B3 2.589mg 0.36mg Dried fruit
Vitamin B5 0.516mg 0.163mg Dried fruit
Vitamin B6 0.143mg 0.085mg Dried fruit
Folate 10µg 9µg Dried fruit
Vitamin K 3.1µg 327.3µg Chard
Tryptophan 0.016mg 0.018mg Chard
Threonine 0.073mg 0.086mg Chard
Isoleucine 0.063mg 0.154mg Chard
Leucine 0.105mg 0.135mg Chard
Lysine 0.083mg 0.103mg Chard
Methionine 0.015mg 0.02mg Chard
Phenylalanine 0.062mg 0.114mg Chard
Valine 0.078mg 0.114mg Chard
Histidine 0.047mg 0.038mg Dried fruit
Saturated Fat 0.017g 0.012g Chard
Monounsaturated Fat 0.074g 0.016g Dried fruit
Polyunsaturated fat 0.074g 0.028g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Chard
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
38%
Dried fruit
113%
Chard
Minerals Daily Need Coverage Score
44%
Dried fruit
36%
Chard

Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 169mg)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 1)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 52.34g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.005g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $2)
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.
Which food is richer in vitamins?
?
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

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.