Chard raw vs. Summer squash — In-Depth Nutrition Comparison
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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
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.8 g
Fats:
0.2 g
Carbs:
3.74 g
Water:
92.66 g
Other:
1.6 g
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
Saturated fat:
Sat. Fat
0.03 g
Monounsaturated fat:
Mono. Fat
0.04 g
Polyunsaturated fat:
Poly. Fat
0.07 g
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% |
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 Glycemic Index |
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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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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
185%
16%
Minerals Daily Need Coverage Score
34%
12%
Comparison summary
Which food contains less Sodium?
Summer squash contains less Sodium (difference - 211mg)
Which food is lower in glycemic index?
Summer squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Summer squash is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chard raw is lower in Sugar (difference - 1.1g)
Which food is lower in Saturated fat?
Chard raw is lower in Saturated fat (difference - 0.014g)
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.