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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 A, vitamin C, 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Chard
Chard
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Contains more PotassiumPotassium +111.7%
Contains more IronIron +17.7%
Contains more CopperCopper +110.4%
Contains more ZincZinc +18.2%
Contains more PhosphorusPhosphorus +115.2%
Contains less SodiumSodium -94.4%
Contains more SeleniumSelenium +144.4%
Contains more MagnesiumMagnesium +168.8%
Contains more ManganeseManganese +42.1%
~equal in Calcium ~58mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Chard
Chard
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 60% 102% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
Contains more Vitamin EVitamin E +129.1%
Contains more Vitamin B3Vitamin B3 +619.2%
Contains more Vitamin B5Vitamin B5 +216.6%
Contains more Vitamin B6Vitamin B6 +68.2%
Contains more Vitamin CVitamin C +1700%
Contains more Vitamin AVitamin A +70%
Contains more Vitamin B1Vitamin B1 +126.7%
Contains more Vitamin B2Vitamin B2 +16.2%
Contains more Vitamin KVitamin K +10458.1%
Contains more CholineCholine +106.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Dried fruit Chard DV% diff.
Vitamin K 3.1µg 327.3µg 270%
Fiber 7.3g 2.1g 21%
Carbs 62.64g 4.13g 20%
Copper 0.343mg 0.163mg 20%
Vitamin C 1mg 18mg 19%
Potassium 1162mg 549mg 18%
Fructose 12.47g 16%
Vitamin E 4.33mg 1.89mg 16%
Vitamin B3 2.589mg 0.36mg 14%
Vitamin A 180µg 306µg 14%
Magnesium 32mg 86mg 13%
Calories 241kcal 20kcal 11%
Vitamin B5 0.516mg 0.163mg 7%
Sodium 10mg 179mg 7%
Phosphorus 71mg 33mg 5%
Iron 2.66mg 2.26mg 5%
Manganese 0.235mg 0.334mg 4%
Vitamin B6 0.143mg 0.085mg 4%
Choline 13.9mg 28.7mg 3%
Protein 3.39g 1.88g 3%
Vitamin B1 0.015mg 0.034mg 2%
Selenium 2.2µg 0.9µg 2%
Zinc 0.39mg 0.33mg 1%
Vitamin B2 0.074mg 0.086mg 1%
Fats 0.51g 0.08g 1%
Net carbs 55.34g 2.03g N/A
Calcium 55mg 58mg 0%
Sugar 53.44g 1.1g N/A
Starch 0.35g 0%
Folate 10µg 9µg 0%
Saturated fat 0.017g 0.012g 0%
Monounsaturated fat 0.074g 0.016g 0%
Polyunsaturated fat 0.074g 0.028g 0%
Tryptophan 0.016mg 0.018mg 0%
Threonine 0.073mg 0.086mg 0%
Isoleucine 0.063mg 0.154mg 0%
Leucine 0.105mg 0.135mg 0%
Lysine 0.083mg 0.103mg 0%
Methionine 0.015mg 0.02mg 0%
Phenylalanine 0.062mg 0.114mg 0%
Valine 0.078mg 0.114mg 0%
Histidine 0.047mg 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Chard
1
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 ProteinProtein +80.3%
Contains more FatsFats +537.5%
Contains more CarbsCarbs +1416.7%
Contains more OtherOther +104%
Contains more WaterWater +199.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Chard
Chard
1
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
Contains more Mono. FatMonounsaturated fat +362.5%
Contains more Poly. FatPolyunsaturated fat +164.3%
Contains less Sat. FatSaturated fat -29.4%

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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.