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  6. Chard vs. Summer squash

Chard vs. Summer squash — In-Depth Nutrition Comparison

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How are Chard and Summer squash different?

  • Chard is higher in Vitamin K, Vitamin A RAE, Iron, Magnesium, Copper, Vitamin E , Potassium, and Manganese, however, Summer squash is richer in Vitamin B6.
  • Daily need coverage for Vitamin K from Chard is 270% higher.
  • Chard contains 90 times more Sodium than Summer squash. While Chard contains 179mg of Sodium, Summer squash contains only 2mg.

Chard, swiss, cooked, boiled, drained, without salt and Squash, summer, all varieties, raw are the varieties used in this article.

Infographic

Chard vs Summer squash 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
Summer squash
Summer squash
Contains more Calcium +286.7%
Contains more Iron +545.7%
Contains more Magnesium +405.9%
Contains more Potassium +109.5%
Contains more Zinc +13.8%
Contains more Copper +219.6%
Contains more Manganese +90.9%
Contains more Selenium +350%
Contains more Phosphorus +15.2%
Contains less Sodium -98.9%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +286.7%
Contains more Iron +545.7%
Contains more Magnesium +405.9%
Contains more Potassium +109.5%
Contains more Zinc +13.8%
Contains more Copper +219.6%
Contains more Manganese +90.9%
Contains more Selenium +350%
Contains more Phosphorus +15.2%
Contains less Sodium -98.9%

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
5
:
5
Summer squash
Summer squash
Contains more Vitamin A +2962%
Contains more Vitamin E +1475%
Contains more Vitamin K +10810%
Contains more Vitamin B1 +41.2%
Contains more Vitamin B2 +65.1%
Contains more Vitamin B3 +35.3%
Contains more Vitamin B6 +156.5%
Contains more Folate +222.2%
Equal in Vitamin C - 17
Equal in Vitamin B5 - 0.155
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%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin A +2962%
Contains more Vitamin E +1475%
Contains more Vitamin K +10810%
Contains more Vitamin B1 +41.2%
Contains more Vitamin B2 +65.1%
Contains more Vitamin B3 +35.3%
Contains more Vitamin B6 +156.5%
Contains more Folate +222.2%
Equal in Vitamin C - 17
Equal in Vitamin B5 - 0.155

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
3
:
2
Summer squash
Summer squash
Contains more Protein +55.4%
Contains more Carbs +23.3%
Contains more Other +103.2%
Contains more Fats +125%
Equal in Water - 94.64
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +55.4%
Contains more Carbs +23.3%
Contains more Other +103.2%
Contains more Fats +125%
Equal in Water - 94.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
1
:
1
Summer squash
Summer squash
Contains less Saturated Fat -72.7%
Contains more Polyunsaturated fat +217.9%
Equal in Monounsaturated Fat - 0.016
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains less Saturated Fat -72.7%
Contains more Polyunsaturated fat +217.9%
Equal in Monounsaturated Fat - 0.016

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Summer squash Opinion
Net carbs 2.03g 2.25g Summer squash
Protein 1.88g 1.21g Chard
Fats 0.08g 0.18g Summer squash
Carbs 4.13g 3.35g Chard
Calories 20kcal 16kcal Chard
Fructose 0.95g Summer squash
Sugar 1.1g 2.2g Chard
Fiber 2.1g 1.1g Chard
Calcium 58mg 15mg Chard
Iron 2.26mg 0.35mg Chard
Magnesium 86mg 17mg Chard
Phosphorus 33mg 38mg Summer squash
Potassium 549mg 262mg Chard
Sodium 179mg 2mg Summer squash
Zinc 0.33mg 0.29mg Chard
Copper 0.163mg 0.051mg Chard
Manganese 0.334mg 0.175mg Chard
Selenium 0.9µg 0.2µg Chard
Vitamin A 6124IU 200IU Chard
Vitamin A RAE 306µg 10µg Chard
Vitamin E 1.89mg 0.12mg Chard
Vitamin C 18mg 17mg Chard
Vitamin B1 0.034mg 0.048mg Summer squash
Vitamin B2 0.086mg 0.142mg Summer squash
Vitamin B3 0.36mg 0.487mg Summer squash
Vitamin B5 0.163mg 0.155mg Chard
Vitamin B6 0.085mg 0.218mg Summer squash
Folate 9µg 29µg Summer squash
Vitamin K 327.3µg 3µg Chard
Tryptophan 0.018mg 0.011mg Chard
Threonine 0.086mg 0.028mg Chard
Isoleucine 0.154mg 0.042mg Chard
Leucine 0.135mg 0.069mg Chard
Lysine 0.103mg 0.065mg Chard
Methionine 0.02mg 0.017mg Chard
Phenylalanine 0.114mg 0.041mg Chard
Valine 0.114mg 0.053mg Chard
Histidine 0.038mg 0.025mg Chard
Saturated Fat 0.012g 0.044g Chard
Monounsaturated Fat 0.016g 0.016g
Polyunsaturated fat 0.028g 0.089g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Summer squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
18%
Summer squash
Minerals Daily Need Coverage Score
36%
Chard
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 177mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 19)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 1.1g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.032g)
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 cheaper?
?
The foods are relatively equal in price ($)
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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.