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  6. Pumpkin pie vs. Chard raw

Pumpkin pie vs. Chard raw — In-Depth Nutrition Comparison

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Summary of differences between pumpkin pie and chard raw

  • Pumpkin pie has more vitamin B12, vitamin B1, and selenium; however, chard raw is higher in vitamin K, vitamin A, vitamin C, magnesium, and iron.
  • Chard raw covers your daily need for vitamin K, 681% more than pumpkin pie.
  • Chard raw has less cholesterol.
  • The glycemic index of pumpkin pie is higher.

These are the specific foods used in this comparison Pie, pumpkin, commercially prepared and Chard, swiss, raw.

Infographic

Pumpkin pie vs Chard raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CalciumCalcium +25.5%
Contains more PhosphorusPhosphorus +76.1%
Contains more SeleniumSelenium +500%
Contains more MagnesiumMagnesium +478.6%
Contains more PotassiumPotassium +126.9%
Contains more IronIron +100%
Contains more CopperCopper +20.9%
Contains less SodiumSodium -10.9%
Contains more ManganeseManganese +61.2%
~equal in Zinc ~0.36mg

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.
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 0% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin AVitamin A +46.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +342.5%
Contains more Vitamin B2Vitamin B2 +37.8%
Contains more Vitamin B3Vitamin B3 +176.8%
Contains more Vitamin B5Vitamin B5 +162.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +85.7%
Contains more CholineCholine +108.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +148.7%
Contains more Vitamin B6Vitamin B6 +57.1%
Contains more Vitamin KVitamin K +6187.9%

All nutrients comparison - raw data values

Nutrient Pumpkin pie Chard raw DV% diff.
Vitamin K 13.2µg 830µg 681%
Vitamin C 0mg 30mg 33%
Vitamin A 448µg 306µg 16%
Magnesium 14mg 81mg 16%
Fats 9.75g 0.2g 15%
Vitamin B12 0.35µg 0µg 15%
Calories 243kcal 19kcal 11%
Polyunsaturated fat 1.77g 0.07g 11%
Monounsaturated fat 4.6g 0.04g 11%
Iron 0.9mg 1.8mg 11%
Vitamin B1 0.177mg 0.04mg 11%
Carbs 34.83g 3.74g 10%
Cholesterol 26mg 0mg 9%
Saturated fat 1.988g 0.03g 9%
Vitamin E 0.76mg 1.89mg 8%
Selenium 5.4µg 0.9µg 8%
Potassium 167mg 379mg 6%
Vitamin B5 0.452mg 0.172mg 6%
Manganese 0.227mg 0.366mg 6%
Phosphorus 81mg 46mg 5%
Starch 10.73g 4%
Vitamin B3 1.107mg 0.4mg 4%
Choline 37.5mg 18mg 4%
Fructose 2.85g 4%
Protein 3.9g 1.8g 4%
Folate 26µg 14µg 3%
Vitamin B2 0.124mg 0.09mg 3%
Vitamin B6 0.063mg 0.099mg 3%
Copper 0.148mg 0.179mg 3%
Sodium 239mg 213mg 1%
Calcium 64mg 51mg 1%
Fiber 1.8g 1.6g 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 33.03g 2.14g N/A
Vitamin D 2IU 0IU 0%
Sugar 18.88g 1.1g N/A
Zinc 0.39mg 0.36mg 0%
Tryptophan 0.048mg 0.017mg 0%
Threonine 0.154mg 0.083mg 0%
Isoleucine 0.158mg 0.147mg 0%
Leucine 0.297mg 0.13mg 0%
Lysine 0.192mg 0.099mg 0%
Methionine 0.249mg 0.019mg 0%
Phenylalanine 0.175mg 0.11mg 0%
Valine 0.211mg 0.11mg 0%
Histidine 0.088mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +116.7%
Contains more FatsFats +4775%
Contains more CarbsCarbs +831.3%
Contains more WaterWater +83.9%
Contains more OtherOther +41.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +11400%
Contains more Poly. FatPolyunsaturated fat +2428.6%
Contains less Sat. FatSaturated fat -98.5%

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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.