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  6. Chard vs. Zucchini

Chard vs. Zucchini — In-Depth Nutrition Comparison

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A recap on differences between Chard and Zucchini

  • Chard is higher in Vitamin K, Vitamin A RAE, Iron, Magnesium, Copper, Vitamin E , Potassium, and Manganese, yet Zucchini is higher in Vitamin B6.
  • Chard covers your daily Vitamin K needs 269% more than Zucchini.
  • Chard contains 31 times more Vitamin A RAE than Zucchini. While Chard contains 306µg of Vitamin A RAE, Zucchini contains only 10µg.
  • The amount of Sodium in Zucchini is lower.

Food varieties used in this article are Chard, swiss, cooked, boiled, drained, without salt and Squash, summer, zucchini, includes skin, raw.

Infographic

Chard vs Zucchini 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
Zucchini
Zucchini
Contains more Calcium +262.5%
Contains more Iron +510.8%
Contains more Magnesium +377.8%
Contains more Potassium +110.3%
Contains more Copper +207.5%
Contains more Manganese +88.7%
Contains more Selenium +350%
Contains more Phosphorus +15.2%
Contains less Sodium -95.5%
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%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +262.5%
Contains more Iron +510.8%
Contains more Magnesium +377.8%
Contains more Potassium +110.3%
Contains more Copper +207.5%
Contains more Manganese +88.7%
Contains more Selenium +350%
Contains more Phosphorus +15.2%
Contains less Sodium -95.5%
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
Zucchini
Zucchini
Contains more Vitamin A +2962%
Contains more Vitamin E +1475%
Contains more Vitamin K +7511.6%
Contains more Vitamin B1 +32.4%
Contains more Vitamin B3 +25.3%
Contains more Vitamin B5 +25.2%
Contains more Vitamin B6 +91.8%
Contains more Folate +166.7%
Equal in Vitamin C - 17.9
Equal in Vitamin B2 - 0.094
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%
Zucchini
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% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin A +2962%
Contains more Vitamin E +1475%
Contains more Vitamin K +7511.6%
Contains more Vitamin B1 +32.4%
Contains more Vitamin B3 +25.3%
Contains more Vitamin B5 +25.2%
Contains more Vitamin B6 +91.8%
Contains more Folate +166.7%
Equal in Vitamin C - 17.9
Equal in Vitamin B2 - 0.094

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
3
:
2
Zucchini
Zucchini
Contains more Protein +55.4%
Contains more Carbs +32.8%
Contains more Other +121.1%
Contains more Fats +300%
Equal in Water - 94.79
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Protein +55.4%
Contains more Carbs +32.8%
Contains more Other +121.1%
Contains more Fats +300%
Equal in Water - 94.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
2
:
1
Zucchini
Zucchini
Contains less Saturated Fat -85.7%
Contains more Monounsaturated Fat +45.5%
Contains more Polyunsaturated fat +225%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -85.7%
Contains more Monounsaturated Fat +45.5%
Contains more Polyunsaturated fat +225%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard Zucchini
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat 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 Zucchini Opinion
Net carbs 2.03g 2.11g Zucchini
Protein 1.88g 1.21g Chard
Fats 0.08g 0.32g Zucchini
Carbs 4.13g 3.11g Chard
Calories 20kcal 17kcal Chard
Fructose 1.38g Zucchini
Sugar 1.1g 2.5g Chard
Fiber 2.1g 1g Chard
Calcium 58mg 16mg Chard
Iron 2.26mg 0.37mg Chard
Magnesium 86mg 18mg Chard
Phosphorus 33mg 38mg Zucchini
Potassium 549mg 261mg Chard
Sodium 179mg 8mg Zucchini
Zinc 0.33mg 0.32mg Chard
Copper 0.163mg 0.053mg Chard
Manganese 0.334mg 0.177mg 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 17.9mg Chard
Vitamin B1 0.034mg 0.045mg Zucchini
Vitamin B2 0.086mg 0.094mg Zucchini
Vitamin B3 0.36mg 0.451mg Zucchini
Vitamin B5 0.163mg 0.204mg Zucchini
Vitamin B6 0.085mg 0.163mg Zucchini
Folate 9µg 24µg Zucchini
Vitamin K 327.3µg 4.3µg Chard
Tryptophan 0.018mg 0.01mg Chard
Threonine 0.086mg 0.029mg Chard
Isoleucine 0.154mg 0.044mg Chard
Leucine 0.135mg 0.071mg Chard
Lysine 0.103mg 0.067mg Chard
Methionine 0.02mg 0.018mg Chard
Phenylalanine 0.114mg 0.043mg Chard
Valine 0.114mg 0.054mg Chard
Histidine 0.038mg 0.026mg Chard
Saturated Fat 0.012g 0.084g Chard
Monounsaturated Fat 0.016g 0.011g Chard
Polyunsaturated fat 0.028g 0.091g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Zucchini
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
16%
Zucchini
Minerals Daily Need Coverage Score
36%
Chard
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 171mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 17)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 1.4g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.072g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.4)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.