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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, carbs, copper, vitamin E, and vitamin B3; however, chard raw is richer in vitamin K, vitamin C, vitamin A, and magnesium.
  • Daily need coverage for vitamin K for chard raw is 689% higher.
  • Dried fruit contains 17 times more carbs than chard raw. While dried fruit contains 62.64g of carbs, chard raw contains only 3.74g.

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

Infographic

Dried fruit vs Chard raw infographic
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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 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

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 3.3% 0% 60% 87% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5%
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%
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 +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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

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.