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  6. Chard vs. Winter squash

Chard vs. Winter squash — In-Depth Nutrition Comparison

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Important differences between Chard and Winter squash

  • Chard has more Vitamin K, Iron, Magnesium, Vitamin E , Vitamin C, Potassium, Copper, and Manganese, however, Winter squash has more Vitamin B6.
  • Chard's daily need coverage for Vitamin K is 269% more.
  • Chard has 179 times more Sodium than Winter squash. Chard has 179mg of Sodium, while Winter squash has 1mg.

The food varieties used in the comparison are Chard, swiss, cooked, boiled, drained, without salt and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Chard vs Winter 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
9
:
1
Winter squash
Winter squash
Contains more Calcium +163.6%
Contains more Iron +413.6%
Contains more Magnesium +561.5%
Contains more Phosphorus +73.7%
Contains more Potassium +127.8%
Contains more Zinc +50%
Contains more Copper +98.8%
Contains more Manganese +78.6%
Contains more Selenium +125%
Contains less Sodium -99.4%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +163.6%
Contains more Iron +413.6%
Contains more Magnesium +561.5%
Contains more Phosphorus +73.7%
Contains more Potassium +127.8%
Contains more Zinc +50%
Contains more Copper +98.8%
Contains more Manganese +78.6%
Contains more Selenium +125%
Contains less Sodium -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.
Chard
Chard
6
:
4
Winter squash
Winter squash
Contains more Vitamin A +17.3%
Contains more Vitamin E +1475%
Contains more Vitamin C +87.5%
Contains more Vitamin B1 +112.5%
Contains more Vitamin B2 +28.4%
Contains more Vitamin K +7338.6%
Contains more Vitamin B3 +37.5%
Contains more Vitamin B5 +43.6%
Contains more Vitamin B6 +89.4%
Contains more Folate +122.2%
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%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin A +17.3%
Contains more Vitamin E +1475%
Contains more Vitamin C +87.5%
Contains more Vitamin B1 +112.5%
Contains more Vitamin B2 +28.4%
Contains more Vitamin K +7338.6%
Contains more Vitamin B3 +37.5%
Contains more Vitamin B5 +43.6%
Contains more Vitamin B6 +89.4%
Contains more Folate +122.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
3
:
2
Winter squash
Winter squash
Contains more Protein +111.2%
Contains more Other +80%
Contains more Fats +337.5%
Contains more Carbs +114.3%
Equal in Water - 89.21
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +111.2%
Contains more Other +80%
Contains more Fats +337.5%
Contains more Carbs +114.3%
Equal in Water - 89.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
1
:
2
Winter squash
Winter squash
Contains less Saturated Fat -83.3%
Contains more Monounsaturated Fat +62.5%
Contains more Polyunsaturated fat +425%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -83.3%
Contains more Monounsaturated Fat +62.5%
Contains more Polyunsaturated fat +425%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard Winter 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 Winter squash Opinion
Net carbs 2.03g 6.05g Winter squash
Protein 1.88g 0.89g Chard
Fats 0.08g 0.35g Winter squash
Carbs 4.13g 8.85g Winter squash
Calories 20kcal 37kcal Winter squash
Sugar 1.1g 3.3g Chard
Fiber 2.1g 2.8g Winter squash
Calcium 58mg 22mg Chard
Iron 2.26mg 0.44mg Chard
Magnesium 86mg 13mg Chard
Phosphorus 33mg 19mg Chard
Potassium 549mg 241mg Chard
Sodium 179mg 1mg Winter squash
Zinc 0.33mg 0.22mg Chard
Copper 0.163mg 0.082mg Chard
Manganese 0.334mg 0.187mg Chard
Selenium 0.9µg 0.4µg Chard
Vitamin A 6124IU 5223IU Chard
Vitamin A RAE 306µg 261µg Chard
Vitamin E 1.89mg 0.12mg Chard
Vitamin C 18mg 9.6mg Chard
Vitamin B1 0.034mg 0.016mg Chard
Vitamin B2 0.086mg 0.067mg Chard
Vitamin B3 0.36mg 0.495mg Winter squash
Vitamin B5 0.163mg 0.234mg Winter squash
Vitamin B6 0.085mg 0.161mg Winter squash
Folate 9µg 20µg Winter squash
Vitamin K 327.3µg 4.4µg Chard
Tryptophan 0.018mg 0.013mg Chard
Threonine 0.086mg 0.027mg Chard
Isoleucine 0.154mg 0.035mg Chard
Leucine 0.135mg 0.05mg Chard
Lysine 0.103mg 0.033mg Chard
Methionine 0.02mg 0.011mg Chard
Phenylalanine 0.114mg 0.035mg Chard
Valine 0.114mg 0.038mg Chard
Histidine 0.038mg 0.017mg Chard
Saturated Fat 0.012g 0.072g Chard
Monounsaturated Fat 0.016g 0.026g Winter squash
Polyunsaturated fat 0.028g 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Winter 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
38%
Winter squash
Minerals Daily Need Coverage Score
36%
Chard
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 178mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 19)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 2.2g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.06g)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.