Chard vs. Pumpkin — In-Depth Nutrition Comparison
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Differences between chard and pumpkins
- Pumpkins contain less vitamin K, iron, magnesium, vitamin C, manganese, potassium, copper, vitamin A, and vitamin E than chard.
- Chard's daily need coverage for vitamin K is 272% higher.
- Pumpkins contain 179 times less sodium than chard. Chard contains 179mg of sodium, while pumpkins contain 1mg.
- Chard has a lower glycemic index. The glycemic index of chard is 32, while the glycemic index of pumpkins is 52.
The food types used in this comparison are Chard, swiss, cooked, boiled, drained, without salt and Pumpkin, cooked, boiled, drained, without salt.
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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 | +855.6% |
| Contains more CalciumCalcium | +286.7% |
| Contains more PotassiumPotassium | +138.7% |
| Contains more IronIron | +296.5% |
| Contains more CopperCopper | +79.1% |
| Contains more ZincZinc | +43.5% |
| Contains more ManganeseManganese | +275.3% |
| Contains more SeleniumSelenium | +350% |
| Contains less SodiumSodium | -99.4% |
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 | +283% |
| Contains more Vitamin EVitamin E | +136.3% |
| Contains more Vitamin B6Vitamin B6 | +93.2% |
| Contains more Vitamin KVitamin K | +40812.5% |
| Contains more CholineCholine | +362.9% |
| Contains more Vitamin B3Vitamin B3 | +14.7% |
| Contains more Vitamin B5Vitamin B5 | +23.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 327.3µg | 0.8µg | 272% |
| Iron | 2.26mg | 0.57mg | 21% |
| Magnesium | 86mg | 9mg | 18% |
| Vitamin C | 18mg | 4.7mg | 15% |
| Manganese | 0.334mg | 0.089mg | 11% |
| Potassium | 549mg | 230mg | 9% |
| Copper | 0.163mg | 0.091mg | 8% |
| Sodium | 179mg | 1mg | 8% |
| Vitamin E | 1.89mg | 0.8mg | 7% |
| Choline | 28.7mg | 6.2mg | 4% |
| Calcium | 58mg | 15mg | 4% |
| Fiber | 2.1g | 1.1g | 4% |
| Vitamin B6 | 0.085mg | 0.044mg | 3% |
| Vitamin A | 306µg | 288µg | 2% |
| Protein | 1.88g | 0.72g | 2% |
| Zinc | 0.33mg | 0.23mg | 1% |
| Selenium | 0.9µg | 0.2µg | 1% |
| Vitamin B2 | 0.086mg | 0.078mg | 1% |
| Vitamin B5 | 0.163mg | 0.201mg | 1% |
| Calories | 20kcal | 20kcal | 0% |
| Fats | 0.08g | 0.07g | 0% |
| Carbs | 4.13g | 4.9g | 0% |
| Net carbs | 2.03g | 3.8g | N/A |
| Sugar | 1.1g | 2.08g | N/A |
| Phosphorus | 33mg | 30mg | 0% |
| Vitamin B1 | 0.034mg | 0.031mg | 0% |
| Vitamin B3 | 0.36mg | 0.413mg | 0% |
| Folate | 9µg | 9µg | 0% |
| Saturated fat | 0.012g | 0.037g | 0% |
| Monounsaturated fat | 0.016g | 0.009g | 0% |
| Polyunsaturated fat | 0.028g | 0.004g | 0% |
| Tryptophan | 0.018mg | 0.009mg | 0% |
| Threonine | 0.086mg | 0.021mg | 0% |
| Isoleucine | 0.154mg | 0.023mg | 0% |
| Leucine | 0.135mg | 0.034mg | 0% |
| Lysine | 0.103mg | 0.039mg | 0% |
| Methionine | 0.02mg | 0.008mg | 0% |
| Phenylalanine | 0.114mg | 0.023mg | 0% |
| Valine | 0.114mg | 0.025mg | 0% |
| Histidine | 0.038mg | 0.011mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +161.1% |
| Contains more FatsFats | +14.3% |
| Contains more OtherOther | +103.2% |
| Contains more CarbsCarbs | +18.6% |
~equal in
Water
~93.69g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -67.6% |
| Contains more Mono. FatMonounsaturated fat | +77.8% |
| Contains more Poly. FatPolyunsaturated fat | +600% |
