Chard vs. Gourd — In-Depth Nutrition Comparison
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What are the main differences between chard and gourd?
- Chard has more vitamin A, iron, magnesium, copper, potassium, manganese, vitamin C, and fiber than gourd.
- Chard's daily need coverage for vitamin A is 122% higher.
- Gourd has 90 times less sodium than chard. Chard has 179mg of sodium, while gourd has 2mg.
We used Chard, swiss, cooked, boiled, drained, without salt and Gourd, white-flowered (calabash), raw types in this comparison.
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 | +681.8% |
| Contains more CalciumCalcium | +123.1% |
| Contains more PotassiumPotassium | +266% |
| Contains more IronIron | +1030% |
| Contains more CopperCopper | +526.9% |
| Contains more PhosphorusPhosphorus | +153.8% |
| Contains more ManganeseManganese | +406.1% |
| Contains more SeleniumSelenium | +350% |
| Contains more ZincZinc | +112.1% |
| Contains less SodiumSodium | -98.9% |
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 | +78.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +17.2% |
| Contains more Vitamin B2Vitamin B2 | +290.9% |
| Contains more Vitamin B3Vitamin B3 | +12.5% |
| Contains more Vitamin B6Vitamin B6 | +112.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +50% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 327.3µg | 273% | |
| Vitamin A | 306µg | 34% | |
| Iron | 2.26mg | 0.2mg | 26% |
| Magnesium | 86mg | 11mg | 18% |
| Copper | 0.163mg | 0.026mg | 15% |
| Vitamin E | 1.89mg | 13% | |
| Manganese | 0.334mg | 0.066mg | 12% |
| Potassium | 549mg | 150mg | 12% |
| Vitamin C | 18mg | 10.1mg | 9% |
| Sodium | 179mg | 2mg | 8% |
| Fiber | 2.1g | 0.5g | 6% |
| Choline | 28.7mg | 5% | |
| Vitamin B2 | 0.086mg | 0.022mg | 5% |
| Protein | 1.88g | 0.62g | 3% |
| Vitamin B6 | 0.085mg | 0.04mg | 3% |
| Phosphorus | 33mg | 13mg | 3% |
| Zinc | 0.33mg | 0.7mg | 3% |
| Calcium | 58mg | 26mg | 3% |
| Selenium | 0.9µg | 0.2µg | 1% |
| Folate | 9µg | 6µg | 1% |
| Calories | 20kcal | 14kcal | 0% |
| Fats | 0.08g | 0.02g | 0% |
| Carbs | 4.13g | 3.39g | 0% |
| Net carbs | 2.03g | 2.89g | N/A |
| Sugar | 1.1g | N/A | |
| Vitamin B1 | 0.034mg | 0.029mg | 0% |
| Vitamin B3 | 0.36mg | 0.32mg | 0% |
| Vitamin B5 | 0.163mg | 0.152mg | 0% |
| Saturated fat | 0.012g | 0.002g | 0% |
| Monounsaturated fat | 0.016g | 0.004g | 0% |
| Polyunsaturated fat | 0.028g | 0.009g | 0% |
| Tryptophan | 0.018mg | 0.003mg | 0% |
| Threonine | 0.086mg | 0.018mg | 0% |
| Isoleucine | 0.154mg | 0.033mg | 0% |
| Leucine | 0.135mg | 0.036mg | 0% |
| Lysine | 0.103mg | 0.021mg | 0% |
| Methionine | 0.02mg | 0.004mg | 0% |
| Phenylalanine | 0.114mg | 0.015mg | 0% |
| Valine | 0.114mg | 0.027mg | 0% |
| Histidine | 0.038mg | 0.004mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +203.2% |
| Contains more FatsFats | +300% |
| Contains more CarbsCarbs | +21.8% |
| Contains more OtherOther | +193% |
~equal in
Water
~95.54g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +300% |
| Contains more Poly. FatPolyunsaturated fat | +211.1% |
| Contains less Sat. FatSaturated fat | -83.3% |