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

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How are chard raw and dried fruit different?

  • Chard raw is higher in vitamin K, vitamin C, vitamin A, and magnesium; however, dried fruit is richer in potassium, fiber, carbs, copper, vitamin E, and vitamin B3.
  • Daily need coverage for vitamin K for chard raw is 689% higher.
  • Chard raw contains 30 times more vitamin C than dried fruit. While chard raw contains 30mg of vitamin C, dried fruit contains only 1mg.

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

Infographic

Chard raw vs Dried fruit infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
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%
Contains more MagnesiumMagnesium +153.1%
Contains more ManganeseManganese +55.7%
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%
~equal in Calcium ~55mg
~equal in Zinc ~0.39mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 100% 0% 102% 38% 10% 21% 7.5% 10% 23% 0% 2075% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 0% 60% 87% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5%
Contains more Vitamin CVitamin C +2900%
Contains more Vitamin AVitamin A +70%
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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Dried fruit DV% diff.
Vitamin K 830µg 3.1µg 689%
Vitamin C 30mg 1mg 32%
Potassium 379mg 1162mg 23%
Fiber 1.6g 7.3g 23%
Carbs 3.74g 62.64g 20%
Copper 0.179mg 0.343mg 18%
Vitamin E 1.89mg 4.33mg 16%
Fructose 12.47g 16%
Vitamin A 306µg 180µg 14%
Vitamin B3 0.4mg 2.589mg 14%
Magnesium 81mg 32mg 12%
Calories 19kcal 241kcal 11%
Iron 1.8mg 2.66mg 11%
Sodium 213mg 10mg 9%
Vitamin B5 0.172mg 0.516mg 7%
Manganese 0.366mg 0.235mg 6%
Phosphorus 46mg 71mg 4%
Protein 1.8g 3.39g 3%
Vitamin B6 0.099mg 0.143mg 3%
Selenium 0.9µg 2.2µg 2%
Vitamin B1 0.04mg 0.015mg 2%
Vitamin B2 0.09mg 0.074mg 1%
Folate 14µg 10µg 1%
Choline 18mg 13.9mg 1%
Protein per 100 calories 9.5g 1.4g N/A
Calories per 10 g protein 106kcal 711kcal N/A
Weight per 100 calories 526g 41g N/A
Fats 0.2g 0.51g 0%
Net carbs 2.14g 55.34g N/A
Calcium 51mg 55mg 0%
Sugar 1.1g 53.44g N/A
Zinc 0.36mg 0.39mg 0%
Starch 0.35g 0%
Saturated fat 0.03g 0.017g 0%
Monounsaturated fat 0.04g 0.074g 0%
Polyunsaturated fat 0.07g 0.074g 0%
Tryptophan 0.017mg 0.016mg 0%
Threonine 0.083mg 0.073mg 0%
Isoleucine 0.147mg 0.063mg 0%
Leucine 0.13mg 0.105mg 0%
Lysine 0.099mg 0.083mg 0%
Methionine 0.019mg 0.015mg 0%
Phenylalanine 0.11mg 0.062mg 0%
Valine 0.11mg 0.078mg 0%
Histidine 0.036mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more WaterWater +200%
Contains more ProteinProtein +88.3%
Contains more FatsFats +155%
Contains more CarbsCarbs +1574.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains less Sat. FatSaturated fat -43.3%
Contains more Mono. FatMonounsaturated fat +85%
~equal in Polyunsaturated fat ~0.074g

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
  2. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.