Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Chard raw
  5. Compare
  6. Chard raw vs. Summer squash

Chard raw vs. Summer squash — In-Depth Nutrition Comparison

Compare

How are chard raw and summer squash different?

  • Chard raw is richer in vitamin K, vitamin A, iron, magnesium, vitamin C, copper, vitamin E, and manganese, while summer squash is higher in vitamin B6.
  • Chard raw covers your daily need for vitamin K, 689% more than summer squash.
  • Chard raw contains 107 times more sodium than summer squash. Chard raw contains 213mg of sodium, while summer squash contains 2mg.
  • Chard raw has a higher glycemic index (32) than summer squash (13).

Chard, swiss, raw and Squash, summer, all varieties, raw types were used in this article.

Infographic

Chard raw vs Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +376.5%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +44.7%
Contains more IronIron +414.3%
Contains more CopperCopper +251%
Contains more ZincZinc +24.1%
Contains more PhosphorusPhosphorus +21.1%
Contains more ManganeseManganese +109.1%
Contains more SeleniumSelenium +350%
Contains less SodiumSodium -99.1%

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin CVitamin C +76.5%
Contains more Vitamin AVitamin A +2960%
Contains more Vitamin EVitamin E +1475%
Contains more Vitamin KVitamin K +27566.7%
Contains more CholineCholine +168.7%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +57.8%
Contains more Vitamin B3Vitamin B3 +21.8%
Contains more Vitamin B6Vitamin B6 +120.2%
Contains more FolateFolate +107.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.155mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Summer squash DV% diff.
Vitamin K 830µg 3µg 689%
Vitamin A 306µg 10µg 33%
Iron 1.8mg 0.35mg 18%
Magnesium 81mg 17mg 15%
Vitamin C 30mg 17mg 14%
Copper 0.179mg 0.051mg 14%
Vitamin E 1.89mg 0.12mg 12%
Vitamin B6 0.099mg 0.218mg 9%
Sodium 213mg 2mg 9%
Manganese 0.366mg 0.175mg 8%
Vitamin B2 0.09mg 0.142mg 4%
Calcium 51mg 15mg 4%
Folate 14µg 29µg 4%
Potassium 379mg 262mg 3%
Fiber 1.6g 1.1g 2%
Choline 18mg 6.7mg 2%
Protein 1.8g 1.21g 1%
Vitamin B3 0.4mg 0.487mg 1%
Fructose 0.95g 1%
Vitamin B1 0.04mg 0.048mg 1%
Selenium 0.9µg 0.2µg 1%
Phosphorus 46mg 38mg 1%
Zinc 0.36mg 0.29mg 1%
Calories 19kcal 16kcal 0%
Fats 0.2g 0.18g 0%
Carbs 3.74g 3.35g 0%
Net carbs 2.14g 2.25g N/A
Sugar 1.1g 2.2g N/A
Vitamin B5 0.172mg 0.155mg 0%
Saturated fat 0.03g 0.044g 0%
Monounsaturated fat 0.04g 0.016g 0%
Polyunsaturated fat 0.07g 0.089g 0%
Tryptophan 0.017mg 0.011mg 0%
Threonine 0.083mg 0.028mg 0%
Isoleucine 0.147mg 0.042mg 0%
Leucine 0.13mg 0.069mg 0%
Lysine 0.099mg 0.065mg 0%
Methionine 0.019mg 0.017mg 0%
Phenylalanine 0.11mg 0.041mg 0%
Valine 0.11mg 0.053mg 0%
Histidine 0.036mg 0.025mg 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% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +48.8%
Contains more CarbsCarbs +11.6%
Contains more OtherOther +158.1%
~equal in Fats ~0.18g
~equal in Water ~94.64g

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated fat -31.8%
Contains more Mono. FatMonounsaturated fat +150%
Contains more Poly. FatPolyunsaturated fat +27.1%

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.