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  6. Chard raw vs. Pumpkin seeds

Chard raw vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Significant differences between chard raw and pumpkin seeds

  • Chard raw has more vitamin A and vitamin C; however, pumpkin seeds are richer in zinc, fiber, copper, magnesium, iron, and potassium.
  • Chard raw covers your daily vitamin A needs 121% more than pumpkin seeds.
  • Pumpkin seeds have 100 times less vitamin C than chard raw. Chard raw has 30mg of vitamin C, while pumpkin seeds have 0.3mg.
  • Pumpkin seeds contain less sodium.

Specific food types used in this comparison are Chard, swiss, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Chard raw vs Pumpkin seeds infographic
Infographic link

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.
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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +223.5%
Contains more PotassiumPotassium +142.5%
Contains more IronIron +83.9%
Contains more CopperCopper +285.5%
Contains more ZincZinc +2761.1%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -91.5%
Contains more ManganeseManganese +35.5%
~equal in Calcium ~55mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +9900%
Contains more Vitamin AVitamin A +10100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B2Vitamin B2 +73.1%
Contains more Vitamin B3Vitamin B3 +39.9%
Contains more Vitamin B5Vitamin B5 +207.1%
Contains more Vitamin B6Vitamin B6 +167.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +55.6%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Pumpkin seeds DV% diff.
Vitamin K 830µg 692%
Zinc 0.36mg 10.3mg 90%
Fiber 1.6g 18.4g 67%
Polyunsaturated fat 0.07g 8.844g 58%
Copper 0.179mg 0.69mg 57%
Magnesium 81mg 262mg 43%
Protein 1.8g 18.55g 34%
Vitamin A 306µg 3µg 34%
Vitamin C 30mg 0.3mg 33%
Fats 0.2g 19.4g 30%
Calories 19kcal 446kcal 21%
Iron 1.8mg 3.31mg 19%
Saturated fat 0.03g 3.67g 17%
Carbs 3.74g 53.75g 17%
Potassium 379mg 919mg 16%
Monounsaturated fat 0.04g 6.032g 15%
Vitamin E 1.89mg 13%
Sodium 213mg 18mg 8%
Phosphorus 46mg 92mg 7%
Manganese 0.366mg 0.496mg 6%
Vitamin B6 0.099mg 0.037mg 5%
Vitamin B2 0.09mg 0.052mg 3%
Choline 18mg 3%
Selenium 0.9µg 2%
Vitamin B5 0.172mg 0.056mg 2%
Vitamin B1 0.04mg 0.034mg 1%
Folate 14µg 9µg 1%
Vitamin B3 0.4mg 0.286mg 1%
Net carbs 2.14g 35.35g N/A
Calcium 51mg 55mg 0%
Sugar 1.1g N/A
Tryptophan 0.017mg 0.326mg 0%
Threonine 0.083mg 0.683mg 0%
Isoleucine 0.147mg 0.956mg 0%
Leucine 0.13mg 1.572mg 0%
Lysine 0.099mg 1.386mg 0%
Methionine 0.019mg 0.417mg 0%
Phenylalanine 0.11mg 0.924mg 0%
Valine 0.11mg 1.491mg 0%
Histidine 0.036mg 0.515mg 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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1959.1%
Contains more ProteinProtein +930.6%
Contains more FatsFats +9600%
Contains more CarbsCarbs +1337.2%
Contains more OtherOther +137.5%

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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +14980%
Contains more Poly. FatPolyunsaturated fat +12534.3%

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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.