Chard vs. Pumpkin — In-Depth Nutrition Comparison
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Significant differences between chard and pumpkin
- Chard has more vitamin K, iron, magnesium, vitamin C, manganese, fiber, potassium, and vitamin E; however, pumpkin is richer in vitamin A.
- Chard covers your daily vitamin K needs 272% more than pumpkin.
- Pumpkin has 179 times less sodium than chard. Chard has 179mg of sodium, while pumpkin has 1mg.
- Pumpkin has a higher glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of chard is 32.
Specific food types used in this comparison are Chard, swiss, cooked, boiled, drained, without salt and Pumpkin, 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 | +616.7% |
| Contains more CalciumCalcium | +176.2% |
| Contains more PotassiumPotassium | +61.5% |
| Contains more IronIron | +182.5% |
| Contains more CopperCopper | +28.3% |
| Contains more ManganeseManganese | +167.2% |
| Contains more SeleniumSelenium | +200% |
| Contains more PhosphorusPhosphorus | +33.3% |
| 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 | +100% |
| Contains more Vitamin EVitamin E | +78.3% |
| Contains more Vitamin B6Vitamin B6 | +39.3% |
| Contains more Vitamin KVitamin K | +29654.5% |
| Contains more CholineCholine | +250% |
| Contains more Vitamin AVitamin A | +39.2% |
| Contains more Vitamin B1Vitamin B1 | +47.1% |
| Contains more Vitamin B2Vitamin B2 | +27.9% |
| Contains more Vitamin B3Vitamin B3 | +66.7% |
| Contains more Vitamin B5Vitamin B5 | +82.8% |
| Contains more FolateFolate | +77.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 327.3µg | 1.1µg | 272% |
| Magnesium | 86mg | 12mg | 18% |
| Iron | 2.26mg | 0.8mg | 18% |
| Vitamin A | 306µg | 426µg | 13% |
| Vitamin C | 18mg | 9mg | 10% |
| Manganese | 0.334mg | 0.125mg | 9% |
| Sodium | 179mg | 1mg | 8% |
| Fiber | 2.1g | 0.5g | 6% |
| Potassium | 549mg | 340mg | 6% |
| Vitamin E | 1.89mg | 1.06mg | 6% |
| Choline | 28.7mg | 8.2mg | 4% |
| Calcium | 58mg | 21mg | 4% |
| Copper | 0.163mg | 0.127mg | 4% |
| Vitamin B5 | 0.163mg | 0.298mg | 3% |
| Vitamin B2 | 0.086mg | 0.11mg | 2% |
| Protein | 1.88g | 1g | 2% |
| Vitamin B3 | 0.36mg | 0.6mg | 2% |
| Phosphorus | 33mg | 44mg | 2% |
| Vitamin B6 | 0.085mg | 0.061mg | 2% |
| Folate | 9µg | 16µg | 2% |
| Selenium | 0.9µg | 0.3µg | 1% |
| Carbs | 4.13g | 6.5g | 1% |
| Vitamin B1 | 0.034mg | 0.05mg | 1% |
| Calories | 20kcal | 26kcal | 0% |
| Fats | 0.08g | 0.1g | 0% |
| Net carbs | 2.03g | 6g | N/A |
| Sugar | 1.1g | 2.76g | N/A |
| Zinc | 0.33mg | 0.32mg | 0% |
| Saturated fat | 0.012g | 0.052g | 0% |
| Monounsaturated fat | 0.016g | 0.013g | 0% |
| Polyunsaturated fat | 0.028g | 0.005g | 0% |
| Tryptophan | 0.018mg | 0.012mg | 0% |
| Threonine | 0.086mg | 0.029mg | 0% |
| Isoleucine | 0.154mg | 0.031mg | 0% |
| Leucine | 0.135mg | 0.046mg | 0% |
| Lysine | 0.103mg | 0.054mg | 0% |
| Methionine | 0.02mg | 0.011mg | 0% |
| Phenylalanine | 0.114mg | 0.032mg | 0% |
| Valine | 0.114mg | 0.035mg | 0% |
| Histidine | 0.038mg | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +88% |
| Contains more OtherOther | +57.5% |
| Contains more FatsFats | +25% |
| Contains more CarbsCarbs | +57.4% |
~equal in
Water
~91.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -76.9% |
| Contains more Mono. FatMonounsaturated fat | +23.1% |
| Contains more Poly. FatPolyunsaturated fat | +460% |