Prunes vs. Chard raw — In-Depth Nutrition Comparison
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How are prunes and chard raw different?
- Prunes are richer in fiber, copper, potassium, and vitamin B3, while chard raw is higher in vitamin K, vitamin A, vitamin C, iron, vitamin E, and magnesium.
- Chard raw covers your daily need for vitamin K, 642% more than prunes.
- Prunes contain 5 times more vitamin B3 than chard raw. Prunes contain 1.882mg of vitamin B3, while chard raw contains 0.4mg.
Plums, dried (prunes), uncooked and Chard, swiss, raw types were used in this article.
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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 | +93.1% |
| Contains more CopperCopper | +57% |
| Contains more ZincZinc | +22.2% |
| Contains more PhosphorusPhosphorus | +50% |
| Contains less SodiumSodium | -99.1% |
| Contains more MagnesiumMagnesium | +97.6% |
| Contains more CalciumCalcium | +18.6% |
| Contains more IronIron | +93.5% |
| Contains more ManganeseManganese | +22.4% |
| Contains more SeleniumSelenium | +200% |
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 | +27.5% |
| Contains more Vitamin B2Vitamin B2 | +106.7% |
| Contains more Vitamin B3Vitamin B3 | +370.5% |
| Contains more Vitamin B5Vitamin B5 | +145.3% |
| Contains more Vitamin B6Vitamin B6 | +107.1% |
| Contains more Vitamin CVitamin C | +4900% |
| Contains more Vitamin AVitamin A | +684.6% |
| Contains more Vitamin EVitamin E | +339.5% |
| Contains more Vitamin KVitamin K | +1295% |
| Contains more FolateFolate | +250% |
| Contains more CholineCholine | +78.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 59.5µg | 830µg | 642% |
| Vitamin C | 0.6mg | 30mg | 33% |
| Vitamin A | 39µg | 306µg | 30% |
| Fiber | 7.1g | 1.6g | 22% |
| Carbs | 63.88g | 3.74g | 20% |
| Fructose | 12.45g | 16% | |
| Iron | 0.93mg | 1.8mg | 11% |
| Copper | 0.281mg | 0.179mg | 11% |
| Calories | 240kcal | 19kcal | 11% |
| Potassium | 732mg | 379mg | 10% |
| Magnesium | 41mg | 81mg | 10% |
| Vitamin E | 0.43mg | 1.89mg | 10% |
| Sodium | 2mg | 213mg | 9% |
| Vitamin B3 | 1.882mg | 0.4mg | 9% |
| Vitamin B6 | 0.205mg | 0.099mg | 8% |
| Vitamin B2 | 0.186mg | 0.09mg | 7% |
| Vitamin B5 | 0.422mg | 0.172mg | 5% |
| Phosphorus | 69mg | 46mg | 3% |
| Folate | 4µg | 14µg | 3% |
| Manganese | 0.299mg | 0.366mg | 3% |
| Starch | 5.11g | 2% | |
| Calcium | 43mg | 51mg | 1% |
| Choline | 10.1mg | 18mg | 1% |
| Protein | 2.18g | 1.8g | 1% |
| Zinc | 0.44mg | 0.36mg | 1% |
| Selenium | 0.3µg | 0.9µg | 1% |
| Vitamin B1 | 0.051mg | 0.04mg | 1% |
| Fats | 0.38g | 0.2g | 0% |
| Net carbs | 56.78g | 2.14g | N/A |
| Sugar | 38.13g | 1.1g | N/A |
| Saturated fat | 0.088g | 0.03g | 0% |
| Monounsaturated fat | 0.053g | 0.04g | 0% |
| Polyunsaturated fat | 0.062g | 0.07g | 0% |
| Tryptophan | 0.025mg | 0.017mg | 0% |
| Threonine | 0.049mg | 0.083mg | 0% |
| Isoleucine | 0.041mg | 0.147mg | 0% |
| Leucine | 0.066mg | 0.13mg | 0% |
| Lysine | 0.05mg | 0.099mg | 0% |
| Methionine | 0.016mg | 0.019mg | 0% |
| Phenylalanine | 0.052mg | 0.11mg | 0% |
| Valine | 0.056mg | 0.11mg | 0% |
| Histidine | 0.027mg | 0.036mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +21.1% |
| Contains more FatsFats | +90% |
| Contains more CarbsCarbs | +1608% |
| Contains more OtherOther | +65% |
| Contains more WaterWater | +199.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +32.5% |
| Contains less Sat. FatSaturated fat | -65.9% |
| Contains more Poly. FatPolyunsaturated fat | +12.9% |