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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, iron, magnesium, copper, vitamin E, potassium, and manganese; however, summer squash is richer in vitamin B6.
  • Daily need coverage for vitamin K for chard is 270% higher.
  • Chard contains 90 times more sodium than summer squash. While chard contains 179mg of sodium, summer squash contains only 2mg.
  • Summer squash has a lower glycemic index (13) than chard (32).

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +405.9%
Contains more CalciumCalcium +286.7%
Contains more PotassiumPotassium +109.5%
Contains more IronIron +545.7%
Contains more CopperCopper +219.6%
Contains more ZincZinc +13.8%
Contains more ManganeseManganese +90.9%
Contains more SeleniumSelenium +350%
Contains more PhosphorusPhosphorus +15.2%
Contains less SodiumSodium -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
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 60% 102% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin AVitamin A +2960%
Contains more Vitamin EVitamin E +1475%
Contains more Vitamin KVitamin K +10810%
Contains more CholineCholine +328.4%
Contains more Vitamin B1Vitamin B1 +41.2%
Contains more Vitamin B2Vitamin B2 +65.1%
Contains more Vitamin B3Vitamin B3 +35.3%
Contains more Vitamin B6Vitamin B6 +156.5%
Contains more FolateFolate +222.2%
~equal in Vitamin C ~17mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.155mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard Summer squash DV% diff.
Vitamin K 327.3µg 3µg 270%
Vitamin A 306µg 10µg 33%
Iron 2.26mg 0.35mg 24%
Magnesium 86mg 17mg 16%
Copper 0.163mg 0.051mg 12%
Vitamin E 1.89mg 0.12mg 12%
Vitamin B6 0.085mg 0.218mg 10%
Potassium 549mg 262mg 8%
Sodium 179mg 2mg 8%
Manganese 0.334mg 0.175mg 7%
Folate 9µg 29µg 5%
Calcium 58mg 15mg 4%
Fiber 2.1g 1.1g 4%
Vitamin B2 0.086mg 0.142mg 4%
Choline 28.7mg 6.7mg 4%
Vitamin B3 0.36mg 0.487mg 1%
Protein 1.88g 1.21g 1%
Fructose 0.95g 1%
Vitamin B1 0.034mg 0.048mg 1%
Selenium 0.9µg 0.2µg 1%
Vitamin C 18mg 17mg 1%
Phosphorus 33mg 38mg 1%
Calories 20kcal 16kcal 0%
Fats 0.08g 0.18g 0%
Carbs 4.13g 3.35g 0%
Net carbs 2.03g 2.25g N/A
Sugar 1.1g 2.2g N/A
Zinc 0.33mg 0.29mg 0%
Vitamin B5 0.163mg 0.155mg 0%
Saturated fat 0.012g 0.044g 0%
Monounsaturated fat 0.016g 0.016g 0%
Polyunsaturated fat 0.028g 0.089g 0%
Tryptophan 0.018mg 0.011mg 0%
Threonine 0.086mg 0.028mg 0%
Isoleucine 0.154mg 0.042mg 0%
Leucine 0.135mg 0.069mg 0%
Lysine 0.103mg 0.065mg 0%
Methionine 0.02mg 0.017mg 0%
Phenylalanine 0.114mg 0.041mg 0%
Valine 0.114mg 0.053mg 0%
Histidine 0.038mg 0.025mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
1
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated fat -72.7%
Contains more Poly. FatPolyunsaturated fat +217.9%
~equal in Monounsaturated fat ~0.016g

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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.