Chard raw vs. Pumpkin — In-Depth Nutrition Comparison
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How are Chard raw and Pumpkin different?
- Chard raw is higher in Vitamin K, Vitamin C, Magnesium, Iron, Manganese, Copper, and Vitamin E , however, Pumpkin is richer in Vitamin A RAE.
- Daily need coverage for Vitamin K from Chard raw is 691% higher.
- Chard raw contains 213 times more Sodium than Pumpkin. While Chard raw contains 213mg of Sodium, Pumpkin contains only 1mg.
Chard, swiss, raw and Pumpkin, raw are the varieties used in this article.
Infographic
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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
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Calcium
+142.9%
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Iron
+125%
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Magnesium
+575%
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Potassium
+11.5%
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Zinc
+12.5%
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Copper
+40.9%
Contains
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Manganese
+192.8%
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Selenium
+200%
Contains
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Sodium
-99.5%
Equal in Phosphorus - 44
Contains
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Calcium
+142.9%
Contains
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Iron
+125%
Contains
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Magnesium
+575%
Contains
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Potassium
+11.5%
Contains
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Zinc
+12.5%
Contains
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Copper
+40.9%
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Manganese
+192.8%
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Selenium
+200%
Contains
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Sodium
-99.5%
Equal in Phosphorus - 44
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.
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Vitamin E
+78.3%
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Vitamin C
+233.3%
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Vitamin B6
+62.3%
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Vitamin K
+75354.5%
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Vitamin A
+39.2%
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Vitamin B1
+25%
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Vitamin B2
+22.2%
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Vitamin B3
+50%
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Vitamin B5
+73.3%
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Folate
+14.3%
Contains
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Vitamin E
+78.3%
Contains
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Vitamin C
+233.3%
Contains
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Vitamin B6
+62.3%
Contains
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Vitamin K
+75354.5%
Contains
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Vitamin A
+39.2%
Contains
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Vitamin B1
+25%
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Vitamin B2
+22.2%
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Vitamin B3
+50%
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Vitamin B5
+73.3%
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Folate
+14.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+80%
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Fats
+100%
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Other
+100%
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Carbs
+73.8%
Equal in Water - 91.6
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Protein
+80%
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Fats
+100%
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Other
+100%
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Carbs
+73.8%
Equal in Water - 91.6
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-42.3%
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Monounsaturated Fat
+207.7%
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Polyunsaturated fat
+1300%
Contains
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Saturated Fat
-42.3%
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Monounsaturated Fat
+207.7%
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Polyunsaturated fat
+1300%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.14g | 6g |
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| Protein | 1.8g | 1g |
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| Fats | 0.2g | 0.1g |
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| Carbs | 3.74g | 6.5g |
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| Calories | 19kcal | 26kcal |
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| Sugar | 1.1g | 2.76g |
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| Fiber | 1.6g | 0.5g |
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| Calcium | 51mg | 21mg |
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| Iron | 1.8mg | 0.8mg |
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| Magnesium | 81mg | 12mg |
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| Phosphorus | 46mg | 44mg |
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| Potassium | 379mg | 340mg |
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| Sodium | 213mg | 1mg |
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| Zinc | 0.36mg | 0.32mg |
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| Copper | 0.179mg | 0.127mg |
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| Manganese | 0.366mg | 0.125mg |
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| Selenium | 0.9µg | 0.3µg |
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| Vitamin A | 6116IU | 8513IU |
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| Vitamin A RAE | 306µg | 426µg |
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| Vitamin E | 1.89mg | 1.06mg |
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| Vitamin C | 30mg | 9mg |
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| Vitamin B1 | 0.04mg | 0.05mg |
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| Vitamin B2 | 0.09mg | 0.11mg |
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| Vitamin B3 | 0.4mg | 0.6mg |
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| Vitamin B5 | 0.172mg | 0.298mg |
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| Vitamin B6 | 0.099mg | 0.061mg |
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| Folate | 14µg | 16µg |
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| Vitamin K | 830µg | 1.1µg |
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| Tryptophan | 0.017mg | 0.012mg |
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| Threonine | 0.083mg | 0.029mg |
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| Isoleucine | 0.147mg | 0.031mg |
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| Leucine | 0.13mg | 0.046mg |
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| Lysine | 0.099mg | 0.054mg |
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| Methionine | 0.019mg | 0.011mg |
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| Phenylalanine | 0.11mg | 0.032mg |
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| Valine | 0.11mg | 0.035mg |
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| Histidine | 0.036mg | 0.016mg |
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| Saturated Fat | 0.03g | 0.052g |
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| Monounsaturated Fat | 0.04g | 0.013g |
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| Polyunsaturated fat | 0.07g | 0.005g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
222%
55%
Minerals Daily Need Coverage Score
34%
16%
Comparison summary
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 212mg)
Which food is cheaper?
Pumpkin is cheaper (difference - $0.2)
Which food is lower in Sugar?
Chard raw is lower in Sugar (difference - 1.66g)
Which food is lower in Saturated Fat?
Chard raw is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Chard raw is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Chard raw is relatively richer in minerals
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.