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

Chard vs. Pumpkin — In-Depth Nutrition Comparison

Compare

Differences between Chard and Pumpkin

  • Pumpkin contains less Vitamin K, Iron, Magnesium, Vitamin C, Manganese, Potassium, Copper, and Vitamin E than Chard.
  • Chard's daily need coverage for Vitamin K is 272% higher.
  • Pumpkin contains 179 times less Sodium than Chard. Chard contains 179mg of Sodium, while Pumpkin contains 1mg.

The food types used in this comparison are Chard, swiss, cooked, boiled, drained, without salt and Pumpkin, cooked, boiled, drained, without salt.

Infographic

Chard vs Pumpkin 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.
Chard
Chard
9
:
1
Pumpkin
Pumpkin
Contains more Calcium +286.7%
Contains more Iron +296.5%
Contains more Magnesium +855.6%
Contains more Potassium +138.7%
Contains more Zinc +43.5%
Contains more Copper +79.1%
Contains more Manganese +275.3%
Contains more Selenium +350%
Contains less Sodium -99.4%
Equal in Phosphorus - 30
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +286.7%
Contains more Iron +296.5%
Contains more Magnesium +855.6%
Contains more Potassium +138.7%
Contains more Zinc +43.5%
Contains more Copper +79.1%
Contains more Manganese +275.3%
Contains more Selenium +350%
Contains less Sodium -99.4%
Equal in Phosphorus - 30

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.
Chard
Chard
7
:
2
Pumpkin
Pumpkin
Contains more Vitamin E +136.3%
Contains more Vitamin C +283%
Contains more Vitamin B2 +10.3%
Contains more Vitamin B6 +93.2%
Contains more Vitamin K +40812.5%
Contains more Vitamin B3 +14.7%
Contains more Vitamin B5 +23.3%
Equal in Vitamin A - 5755
Equal in Vitamin B1 - 0.031
Equal in Vitamin B2 - 0.078
Equal in Folate - 9
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin E +136.3%
Contains more Vitamin C +283%
Contains more Vitamin B2 +10.3%
Contains more Vitamin B6 +93.2%
Contains more Vitamin K +40812.5%
Contains more Vitamin B3 +14.7%
Contains more Vitamin B5 +23.3%
Equal in Vitamin A - 5755
Equal in Vitamin B1 - 0.031
Equal in Vitamin B2 - 0.078
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
3
:
2
Pumpkin
Pumpkin
Contains more Protein +161.1%
Contains more Fats +14.3%
Contains more Other +103.2%
Contains more Carbs +18.6%
Equal in Water - 93.69
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +161.1%
Contains more Fats +14.3%
Contains more Other +103.2%
Contains more Carbs +18.6%
Equal in Water - 93.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
3
:
0
Pumpkin
Pumpkin
Contains less Saturated Fat -67.6%
Contains more Monounsaturated Fat +77.8%
Contains more Polyunsaturated fat +600%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains less Saturated Fat -67.6%
Contains more Monounsaturated Fat +77.8%
Contains more Polyunsaturated fat +600%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard Pumpkin
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chard Pumpkin Opinion
Net carbs 2.03g 3.8g Pumpkin
Protein 1.88g 0.72g Chard
Fats 0.08g 0.07g Chard
Carbs 4.13g 4.9g Pumpkin
Calories 20kcal 20kcal
Sugar 1.1g 2.08g Chard
Fiber 2.1g 1.1g Chard
Calcium 58mg 15mg Chard
Iron 2.26mg 0.57mg Chard
Magnesium 86mg 9mg Chard
Phosphorus 33mg 30mg Chard
Potassium 549mg 230mg Chard
Sodium 179mg 1mg Pumpkin
Zinc 0.33mg 0.23mg Chard
Copper 0.163mg 0.091mg Chard
Manganese 0.334mg 0.089mg Chard
Selenium 0.9µg 0.2µg Chard
Vitamin A 6124IU 5755IU Chard
Vitamin A RAE 306µg 288µg Chard
Vitamin E 1.89mg 0.8mg Chard
Vitamin C 18mg 4.7mg Chard
Vitamin B1 0.034mg 0.031mg Chard
Vitamin B2 0.086mg 0.078mg Chard
Vitamin B3 0.36mg 0.413mg Pumpkin
Vitamin B5 0.163mg 0.201mg Pumpkin
Vitamin B6 0.085mg 0.044mg Chard
Folate 9µg 9µg
Vitamin K 327.3µg 0.8µg Chard
Tryptophan 0.018mg 0.009mg Chard
Threonine 0.086mg 0.021mg Chard
Isoleucine 0.154mg 0.023mg Chard
Leucine 0.135mg 0.034mg Chard
Lysine 0.103mg 0.039mg Chard
Methionine 0.02mg 0.008mg Chard
Phenylalanine 0.114mg 0.023mg Chard
Valine 0.114mg 0.025mg Chard
Histidine 0.038mg 0.011mg Chard
Saturated Fat 0.012g 0.037g Chard
Monounsaturated Fat 0.016g 0.009g Chard
Polyunsaturated fat 0.028g 0.004g Chard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
Low Glycemic Index diet ok

People also compare

Chard
Chard vs Celery
Celery
Chard
Chard vs Celeriac
Celeriac
Chard
Chard vs Chayote
Chayote
Pumpkin
Pumpkin vs Cucumber
Cucumber
Pumpkin
Pumpkin vs Eggplant
Eggplant
Pumpkin
Pumpkin vs Vegetable
Vegetable

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
113%
Chard
37%
Pumpkin
Minerals Daily Need Coverage Score
36%
Chard
11%
Pumpkin

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 178mg)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 0.98g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 20)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.2)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food is richer in vitamins?
Chard
Chard is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.