Chard raw vs. Zucchini — In-Depth Nutrition Comparison
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The main differences between chard raw and zucchini
- Chard raw is richer than zucchini in vitamin K, vitamin A, iron, magnesium, copper, vitamin C, vitamin E, and manganese.
- Daily need coverage for vitamin K for chard raw is 688% higher.
- Chard raw contains 31 times more vitamin A than zucchini. Chard raw contains 6116IU of vitamin A, while zucchini contains 200IU.
- Zucchini contains less sodium.
- Zucchini has a lower glycemic index than chard raw.
Food types used in this article are Chard, swiss, raw and Squash, summer, zucchini, includes skin, raw.
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 | +350% |
| Contains more CalciumCalcium | +218.8% |
| Contains more PotassiumPotassium | +45.2% |
| Contains more IronIron | +386.5% |
| Contains more CopperCopper | +237.7% |
| Contains more ZincZinc | +12.5% |
| Contains more PhosphorusPhosphorus | +21.1% |
| Contains more ManganeseManganese | +106.8% |
| Contains more SeleniumSelenium | +350% |
| Contains less SodiumSodium | -96.2% |
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 | +67.6% |
| Contains more Vitamin AVitamin A | +2960% |
| Contains more Vitamin EVitamin E | +1475% |
| Contains more Vitamin KVitamin K | +19202.3% |
| Contains more CholineCholine | +89.5% |
| Contains more Vitamin B1Vitamin B1 | +12.5% |
| Contains more Vitamin B3Vitamin B3 | +12.8% |
| Contains more Vitamin B5Vitamin B5 | +18.6% |
| Contains more Vitamin B6Vitamin B6 | +64.6% |
| Contains more FolateFolate | +71.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 4.3µg | 688% |
| Vitamin A | 306µg | 10µg | 33% |
| Iron | 1.8mg | 0.37mg | 18% |
| Magnesium | 81mg | 18mg | 15% |
| Copper | 0.179mg | 0.053mg | 14% |
| Vitamin C | 30mg | 17.9mg | 13% |
| Vitamin E | 1.89mg | 0.12mg | 12% |
| Sodium | 213mg | 8mg | 9% |
| Manganese | 0.366mg | 0.177mg | 8% |
| Vitamin B6 | 0.099mg | 0.163mg | 5% |
| Calcium | 51mg | 16mg | 4% |
| Folate | 14µg | 24µg | 3% |
| Potassium | 379mg | 261mg | 3% |
| Fructose | 1.38g | 2% | |
| Choline | 18mg | 9.5mg | 2% |
| Fiber | 1.6g | 1g | 2% |
| Phosphorus | 46mg | 38mg | 1% |
| Protein | 1.8g | 1.21g | 1% |
| Vitamin B5 | 0.172mg | 0.204mg | 1% |
| Selenium | 0.9µg | 0.2µg | 1% |
| Calories | 19kcal | 17kcal | 0% |
| Fats | 0.2g | 0.32g | 0% |
| Carbs | 3.74g | 3.11g | 0% |
| Net carbs | 2.14g | 2.11g | N/A |
| Sugar | 1.1g | 2.5g | N/A |
| Zinc | 0.36mg | 0.32mg | 0% |
| Vitamin B1 | 0.04mg | 0.045mg | 0% |
| Vitamin B2 | 0.09mg | 0.094mg | 0% |
| Vitamin B3 | 0.4mg | 0.451mg | 0% |
| Saturated fat | 0.03g | 0.084g | 0% |
| Monounsaturated fat | 0.04g | 0.011g | 0% |
| Polyunsaturated fat | 0.07g | 0.091g | 0% |
| Tryptophan | 0.017mg | 0.01mg | 0% |
| Threonine | 0.083mg | 0.029mg | 0% |
| Isoleucine | 0.147mg | 0.044mg | 0% |
| Leucine | 0.13mg | 0.071mg | 0% |
| Lysine | 0.099mg | 0.067mg | 0% |
| Methionine | 0.019mg | 0.018mg | 0% |
| Phenylalanine | 0.11mg | 0.043mg | 0% |
| Valine | 0.11mg | 0.054mg | 0% |
| Histidine | 0.036mg | 0.026mg | 0% |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-6 - Linoleic acid | 0.03g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +48.8% |
| Contains more CarbsCarbs | +20.3% |
| Contains more OtherOther | +180.7% |
| Contains more FatsFats | +60% |
~equal in
Water
~94.79g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -64.3% |
| Contains more Mono. FatMonounsaturated fat | +263.6% |
| Contains more Poly. FatPolyunsaturated fat | +30% |