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.
- Daily need coverage for vitamin K for 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 raw has a lower glycemic index (32) than pumpkin (52).
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 more MagnesiumMagnesium | +575% |
| Contains more CalciumCalcium | +142.9% |
| Contains more PotassiumPotassium | +11.5% |
| Contains more IronIron | +125% |
| Contains more CopperCopper | +40.9% |
| Contains more ZincZinc | +12.5% |
| Contains more ManganeseManganese | +192.8% |
| Contains more SeleniumSelenium | +200% |
| Contains less SodiumSodium | -99.5% |
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 CVitamin C | +233.3% |
| Contains more Vitamin EVitamin E | +78.3% |
| Contains more Vitamin B6Vitamin B6 | +62.3% |
| Contains more Vitamin KVitamin K | +75354.5% |
| Contains more CholineCholine | +119.5% |
| Contains more Vitamin AVitamin A | +39.2% |
| Contains more Vitamin B1Vitamin B1 | +25% |
| Contains more Vitamin B2Vitamin B2 | +22.2% |
| Contains more Vitamin B3Vitamin B3 | +50% |
| Contains more Vitamin B5Vitamin B5 | +73.3% |
| Contains more FolateFolate | +14.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 1.1µg | 691% |
| Vitamin C | 30mg | 9mg | 23% |
| Magnesium | 81mg | 12mg | 16% |
| Vitamin A | 306µg | 426µg | 13% |
| Iron | 1.8mg | 0.8mg | 13% |
| Manganese | 0.366mg | 0.125mg | 10% |
| Sodium | 213mg | 1mg | 9% |
| Vitamin E | 1.89mg | 1.06mg | 6% |
| Copper | 0.179mg | 0.127mg | 6% |
| Fiber | 1.6g | 0.5g | 4% |
| Vitamin B5 | 0.172mg | 0.298mg | 3% |
| Calcium | 51mg | 21mg | 3% |
| Vitamin B6 | 0.099mg | 0.061mg | 3% |
| Protein | 1.8g | 1g | 2% |
| Vitamin B2 | 0.09mg | 0.11mg | 2% |
| Choline | 18mg | 8.2mg | 2% |
| Vitamin B3 | 0.4mg | 0.6mg | 1% |
| Potassium | 379mg | 340mg | 1% |
| Carbs | 3.74g | 6.5g | 1% |
| Folate | 14µg | 16µg | 1% |
| Selenium | 0.9µg | 0.3µg | 1% |
| Vitamin B1 | 0.04mg | 0.05mg | 1% |
| Calories | 19kcal | 26kcal | 0% |
| Fats | 0.2g | 0.1g | 0% |
| Net carbs | 2.14g | 6g | N/A |
| Sugar | 1.1g | 2.76g | N/A |
| Zinc | 0.36mg | 0.32mg | 0% |
| Phosphorus | 46mg | 44mg | 0% |
| Saturated fat | 0.03g | 0.052g | 0% |
| Monounsaturated fat | 0.04g | 0.013g | 0% |
| Polyunsaturated fat | 0.07g | 0.005g | 0% |
| Tryptophan | 0.017mg | 0.012mg | 0% |
| Threonine | 0.083mg | 0.029mg | 0% |
| Isoleucine | 0.147mg | 0.031mg | 0% |
| Leucine | 0.13mg | 0.046mg | 0% |
| Lysine | 0.099mg | 0.054mg | 0% |
| Methionine | 0.019mg | 0.011mg | 0% |
| Phenylalanine | 0.11mg | 0.032mg | 0% |
| Valine | 0.11mg | 0.035mg | 0% |
| Histidine | 0.036mg | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +80% |
| Contains more FatsFats | +100% |
| Contains more OtherOther | +100% |
| Contains more CarbsCarbs | +73.8% |
~equal in
Water
~91.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -42.3% |
| Contains more Mono. FatMonounsaturated fat | +207.7% |
| Contains more Poly. FatPolyunsaturated fat | +1300% |