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  6. Chard vs. Pumpkin

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 RAE.
  • 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.

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

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
8
:
2
Pumpkin
Pumpkin
Contains more Calcium +176.2%
Contains more Iron +182.5%
Contains more Magnesium +616.7%
Contains more Potassium +61.5%
Contains more Copper +28.3%
Contains more Manganese +167.2%
Contains more Selenium +200%
Contains more Phosphorus +33.3%
Contains less Sodium -99.4%
Equal in Zinc - 0.32
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 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Contains more Calcium +176.2%
Contains more Iron +182.5%
Contains more Magnesium +616.7%
Contains more Potassium +61.5%
Contains more Copper +28.3%
Contains more Manganese +167.2%
Contains more Selenium +200%
Contains more Phosphorus +33.3%
Contains less Sodium -99.4%
Equal in Zinc - 0.32

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
4
:
6
Pumpkin
Pumpkin
Contains more Vitamin E +78.3%
Contains more Vitamin C +100%
Contains more Vitamin B6 +39.3%
Contains more Vitamin K +29654.5%
Contains more Vitamin A +39%
Contains more Vitamin B1 +47.1%
Contains more Vitamin B2 +27.9%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B5 +82.8%
Contains more Folate +77.8%
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 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin E +78.3%
Contains more Vitamin C +100%
Contains more Vitamin B6 +39.3%
Contains more Vitamin K +29654.5%
Contains more Vitamin A +39%
Contains more Vitamin B1 +47.1%
Contains more Vitamin B2 +27.9%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B5 +82.8%
Contains more Folate +77.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
3
:
2
Pumpkin
Pumpkin
Contains more Protein +88%
Contains more Other +57.5%
Contains more Fats +25%
Contains more Carbs +57.4%
Equal in Water - 91.6
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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Protein +88%
Contains more Other +57.5%
Contains more Fats +25%
Contains more Carbs +57.4%
Equal in Water - 91.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
3
:
0
Pumpkin
Pumpkin
Contains less Saturated Fat -76.9%
Contains more Monounsaturated Fat +23.1%
Contains more Polyunsaturated fat +460%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains less Saturated Fat -76.9%
Contains more Monounsaturated Fat +23.1%
Contains more Polyunsaturated fat +460%

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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard Pumpkin Opinion
Net carbs 2.03g 6g Pumpkin
Protein 1.88g 1g Chard
Fats 0.08g 0.1g Pumpkin
Carbs 4.13g 6.5g Pumpkin
Calories 20kcal 26kcal Pumpkin
Sugar 1.1g 2.76g Chard
Fiber 2.1g 0.5g Chard
Calcium 58mg 21mg Chard
Iron 2.26mg 0.8mg Chard
Magnesium 86mg 12mg Chard
Phosphorus 33mg 44mg Pumpkin
Potassium 549mg 340mg Chard
Sodium 179mg 1mg Pumpkin
Zinc 0.33mg 0.32mg Chard
Copper 0.163mg 0.127mg Chard
Manganese 0.334mg 0.125mg Chard
Selenium 0.9µg 0.3µg Chard
Vitamin A 6124IU 8513IU Pumpkin
Vitamin A RAE 306µg 426µg Pumpkin
Vitamin E 1.89mg 1.06mg Chard
Vitamin C 18mg 9mg Chard
Vitamin B1 0.034mg 0.05mg Pumpkin
Vitamin B2 0.086mg 0.11mg Pumpkin
Vitamin B3 0.36mg 0.6mg Pumpkin
Vitamin B5 0.163mg 0.298mg Pumpkin
Vitamin B6 0.085mg 0.061mg Chard
Folate 9µg 16µg Pumpkin
Vitamin K 327.3µg 1.1µg Chard
Tryptophan 0.018mg 0.012mg Chard
Threonine 0.086mg 0.029mg Chard
Isoleucine 0.154mg 0.031mg Chard
Leucine 0.135mg 0.046mg Chard
Lysine 0.103mg 0.054mg Chard
Methionine 0.02mg 0.011mg Chard
Phenylalanine 0.114mg 0.032mg Chard
Valine 0.114mg 0.035mg Chard
Histidine 0.038mg 0.016mg Chard
Saturated Fat 0.012g 0.052g Chard
Monounsaturated Fat 0.016g 0.013g Chard
Polyunsaturated fat 0.028g 0.005g 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 ok
Low Glycemic Index diet ok

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
55%
Pumpkin
Minerals Daily Need Coverage Score
36%
Chard
16%
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 - 1.66g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.04g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/168448/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.