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Chard vs Pumpkin - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Chard
7
:
Contains more Iron +125%
Contains more Calcium +142.9%
Contains more Potassium +11.5%
Contains more Magnesium +575%
Contains more Copper +40.9%
Contains more Zinc +12.5%
Contains less Sodium -99.5%
Equal in Phosphorus - 44
Contains more Iron +125%
Contains more Calcium +142.9%
Contains more Potassium +11.5%
Contains more Magnesium +575%
Contains more Copper +40.9%
Contains more Zinc +12.5%
Contains less Sodium -99.5%
Equal in Phosphorus - 44

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Chard
4
:
Contains more Vitamin C +233.3%
Contains more Vitamin E +78.3%
Contains more Vitamin B6 +62.3%
Contains more Vitamin K +75354.5%
Contains more Vitamin A +39.2%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +73.3%
Contains more Vitamin C +233.3%
Contains more Vitamin E +78.3%
Contains more Vitamin B6 +62.3%
Contains more Vitamin K +75354.5%
Contains more Vitamin A +39.2%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +73.3%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
309
Chard
53
Pumpkin
Mineral Summary Score
27
Chard
12
Pumpkin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
11%
Chard
6%
Pumpkin
Carbohydrates
4%
Chard
7%
Pumpkin
Fats
1%
Chard
0%
Pumpkin

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chard Pumpkin
Lower in Sodium ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Chard Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 212mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.2)
Which food contains less Sugars?
Chard
Chard contains less Sugars (difference - 1.66g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Chard
Chard 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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Chard Pumpkin Opinion
Calories 19 26 Pumpkin
Protein 1.8 1 Chard
Fats 0.2 0.1 Chard
Vitamin C 30 9 Chard
Carbs 3.74 6.5 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 1.8 0.8 Chard
Calcium 51 21 Chard
Potassium 379 340 Chard
Magnesium 81 12 Chard
Sugars 1.1 2.76 Pumpkin
Fiber 1.6 0.5 Chard
Copper 0.179 0.127 Chard
Zinc 0.36 0.32 Chard
Starch
Phosphorus 46 44 Chard
Sodium 213 1 Pumpkin
Vitamin A 6116 8513 Pumpkin
Vitamin E 1.89 1.06 Chard
Vitamin D 0 0
Vitamin B1 0.04 0.05 Pumpkin
Vitamin B2 0.09 0.11 Pumpkin
Vitamin B3 0.4 0.6 Pumpkin
Vitamin B5 0.172 0.298 Pumpkin
Vitamin B6 0.099 0.061 Chard
Vitamin B12 0 0
Vitamin K 830 1.1 Chard
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.03 0.052 Chard
Monounsaturated Fat 0.04 0.013 Chard
Polyunsaturated fat 0.07 0.005 Chard
Tryptophan 0.017 0.012 Chard
Threonine 0.083 0.029 Chard
Isoleucine 0.147 0.031 Chard
Leucine 0.13 0.046 Chard
Lysine 0.099 0.054 Chard
Methionine 0.019 0.011 Chard
Phenylalanine 0.11 0.032 Chard
Valine 0.11 0.035 Chard
Histidine 0.036 0.016 Chard
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.