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  6. Dried fruit vs. Chard raw

Dried fruit vs. Chard raw — In-Depth Nutrition Comparison

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How are Dried fruit and Chard raw different?

  • Dried fruit is higher in Potassium, Fiber, Copper, Vitamin E, Vitamin B3, and Iron, however, Chard raw is richer in Vitamin K, Vitamin C, Vitamin A RAE, and Magnesium.
  • Daily need coverage for Vitamin K from Chard raw is 689% higher.
  • Dried fruit contains 6 times more Vitamin B3 than Chard raw. While Dried fruit contains 2.589mg of Vitamin B3, Chard raw contains only 0.4mg.

Apricots, dried, sulfured, uncooked and Chard, swiss, raw are the varieties used in this article.

Infographic

Dried fruit vs Chard raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more PotassiumPotassium +206.6%
Contains more IronIron +47.8%
Contains more CopperCopper +91.6%
Contains more PhosphorusPhosphorus +54.3%
Contains less SodiumSodium -95.3%
Contains more SeleniumSelenium +144.4%
Contains more MagnesiumMagnesium +153.1%
Contains more ManganeseManganese +55.7%
~equal in Calcium ~51mg
~equal in Zinc ~0.36mg

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% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 100% 367% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin EVitamin E +129.1%
Contains more Vitamin B3Vitamin B3 +547.3%
Contains more Vitamin B5Vitamin B5 +200%
Contains more Vitamin B6Vitamin B6 +44.4%
Contains more Vitamin CVitamin C +2900%
Contains more Vitamin AVitamin A +69.7%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B2Vitamin B2 +21.6%
Contains more Vitamin KVitamin K +26674.2%
Contains more FolateFolate +40%
Contains more CholineCholine +29.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +88.3%
Contains more FatsFats +155%
Contains more CarbsCarbs +1574.9%
Contains more OtherOther +60.6%
Contains more WaterWater +200%

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
21% 29% 50%
Saturated Fat: Sat. Fat 0.03 g
Monounsaturated Fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains less Sat. FatSaturated Fat -43.3%
Contains more Mono. FatMonounsaturated Fat +85%
~equal in Polyunsaturated fat ~0.07g

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 raw
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Chard raw Opinion
Calories 241kcal 19kcal Dried fruit
Protein 3.39g 1.8g Dried fruit
Fats 0.51g 0.2g Dried fruit
Vitamin C 1mg 30mg Chard raw
Net carbs 55.34g 2.14g Dried fruit
Carbs 62.64g 3.74g Dried fruit
Magnesium 32mg 81mg Chard raw
Calcium 55mg 51mg Dried fruit
Potassium 1162mg 379mg Dried fruit
Iron 2.66mg 1.8mg Dried fruit
Sugar 53.44g 1.1g Chard raw
Fiber 7.3g 1.6g Dried fruit
Copper 0.343mg 0.179mg Dried fruit
Zinc 0.39mg 0.36mg Dried fruit
Starch 0.35g Dried fruit
Phosphorus 71mg 46mg Dried fruit
Sodium 10mg 213mg Dried fruit
Vitamin A 3604IU 6116IU Chard raw
Vitamin A RAE 180µg 306µg Chard raw
Vitamin E 4.33mg 1.89mg Dried fruit
Manganese 0.235mg 0.366mg Chard raw
Selenium 2.2µg 0.9µg Dried fruit
Vitamin B1 0.015mg 0.04mg Chard raw
Vitamin B2 0.074mg 0.09mg Chard raw
Vitamin B3 2.589mg 0.4mg Dried fruit
Vitamin B5 0.516mg 0.172mg Dried fruit
Vitamin B6 0.143mg 0.099mg Dried fruit
Vitamin K 3.1µg 830µg Chard raw
Folate 10µg 14µg Chard raw
Choline 13.9mg 18mg Chard raw
Saturated Fat 0.017g 0.03g Dried fruit
Monounsaturated Fat 0.074g 0.04g Dried fruit
Polyunsaturated fat 0.074g 0.07g Dried fruit
Tryptophan 0.016mg 0.017mg Chard raw
Threonine 0.073mg 0.083mg Chard raw
Isoleucine 0.063mg 0.147mg Chard raw
Leucine 0.105mg 0.13mg Chard raw
Lysine 0.083mg 0.099mg Chard raw
Methionine 0.015mg 0.019mg Chard raw
Phenylalanine 0.062mg 0.11mg Chard raw
Valine 0.078mg 0.11mg Chard raw
Histidine 0.047mg 0.036mg Dried fruit
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

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

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
36%
Dried fruit
206%
Chard raw
Minerals Daily Need Coverage Score
44%
Dried fruit
34%
Chard raw

Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 203mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 52.34g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 raw - 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.