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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 A RAE, Vitamin B12, Vitamin B1, and Selenium, however, Chard raw is higher in Vitamin K, Vitamin C, Magnesium, and Iron.
  • Chard raw covers your daily need of Vitamin K 681% more than Pumpkin pie.
  • Chard raw has less Cholesterol.

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.
Pumpkin pie
Pumpkin pie
4
:
6
Chard raw
Chard raw
Contains more Calcium +25.5%
Contains more Phosphorus +76.1%
Contains more Selenium +500%
Contains more Iron +100%
Contains more Magnesium +478.6%
Contains more Potassium +126.9%
Contains less Sodium -10.9%
Contains more Copper +20.9%
Contains more Manganese +61.2%
Equal in Zinc - 0.36
Pumpkin pie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 34% 10% 35% 15% 32% 11% 50% 30% 30%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains more Calcium +25.5%
Contains more Phosphorus +76.1%
Contains more Selenium +500%
Contains more Iron +100%
Contains more Magnesium +478.6%
Contains more Potassium +126.9%
Contains less Sodium -10.9%
Contains more Copper +20.9%
Contains more Manganese +61.2%
Equal in Zinc - 0.36

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.
Pumpkin pie
Pumpkin pie
7
:
5
Chard raw
Chard raw
Contains more Vitamin D +∞%
Contains more Vitamin B1 +342.5%
Contains more Vitamin B2 +37.8%
Contains more Vitamin B3 +176.8%
Contains more Vitamin B5 +162.8%
Contains more Folate +85.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +78.1%
Contains more Vitamin E +148.7%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +57.1%
Contains more Vitamin K +6187.9%
Pumpkin pie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 207% 16% 3% 0% 45% 29% 21% 28% 15% 20% 44% 33%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +342.5%
Contains more Vitamin B2 +37.8%
Contains more Vitamin B3 +176.8%
Contains more Vitamin B5 +162.8%
Contains more Folate +85.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +78.1%
Contains more Vitamin E +148.7%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +57.1%
Contains more Vitamin K +6187.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin pie
Pumpkin pie
3
:
2
Chard raw
Chard raw
Contains more Protein +116.7%
Contains more Fats +4775%
Contains more Carbs +831.3%
Contains more Water +83.9%
Contains more Other +41.6%
Pumpkin pie
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Chard raw
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 Protein +116.7%
Contains more Fats +4775%
Contains more Carbs +831.3%
Contains more Water +83.9%
Contains more Other +41.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin pie
Pumpkin pie
2
:
1
Chard raw
Chard raw
Contains more Monounsaturated Fat +11400%
Contains more Polyunsaturated fat +2428.6%
Contains less Saturated Fat -98.5%
Pumpkin pie
24% 55% 21%
Saturated Fat: 1.988 g
Monounsaturated Fat: 4.6 g
Polyunsaturated fat: 1.77 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Monounsaturated Fat +11400%
Contains more Polyunsaturated fat +2428.6%
Contains less Saturated Fat -98.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin pie Chard raw Opinion
Net carbs 33.03g 2.14g Pumpkin pie
Protein 3.9g 1.8g Pumpkin pie
Fats 9.75g 0.2g Pumpkin pie
Carbs 34.83g 3.74g Pumpkin pie
Calories 243kcal 19kcal Pumpkin pie
Starch 10.73g Pumpkin pie
Fructose 2.85g Pumpkin pie
Sugar 18.88g 1.1g Chard raw
Fiber 1.8g 1.6g Pumpkin pie
Calcium 64mg 51mg Pumpkin pie
Iron 0.9mg 1.8mg Chard raw
Magnesium 14mg 81mg Chard raw
Phosphorus 81mg 46mg Pumpkin pie
Potassium 167mg 379mg Chard raw
Sodium 239mg 213mg Chard raw
Zinc 0.39mg 0.36mg Pumpkin pie
Copper 0.148mg 0.179mg Chard raw
Manganese 0.227mg 0.366mg Chard raw
Selenium 5.4µg 0.9µg Pumpkin pie
Vitamin A 3434IU 6116IU Chard raw
Vitamin A RAE 448µg 306µg Pumpkin pie
Vitamin E 0.76mg 1.89mg Chard raw
Vitamin D 2IU 0IU Pumpkin pie
Vitamin D 0.1µg 0µg Pumpkin pie
Vitamin C 0mg 30mg Chard raw
Vitamin B1 0.177mg 0.04mg Pumpkin pie
Vitamin B2 0.124mg 0.09mg Pumpkin pie
Vitamin B3 1.107mg 0.4mg Pumpkin pie
Vitamin B5 0.452mg 0.172mg Pumpkin pie
Vitamin B6 0.063mg 0.099mg Chard raw
Folate 26µg 14µg Pumpkin pie
Vitamin B12 0.35µg 0µg Pumpkin pie
Vitamin K 13.2µg 830µg Chard raw
Tryptophan 0.048mg 0.017mg Pumpkin pie
Threonine 0.154mg 0.083mg Pumpkin pie
Isoleucine 0.158mg 0.147mg Pumpkin pie
Leucine 0.297mg 0.13mg Pumpkin pie
Lysine 0.192mg 0.099mg Pumpkin pie
Methionine 0.249mg 0.019mg Pumpkin pie
Phenylalanine 0.175mg 0.11mg Pumpkin pie
Valine 0.211mg 0.11mg Pumpkin pie
Histidine 0.088mg 0.036mg Pumpkin pie
Cholesterol 26mg 0mg Chard raw
Saturated Fat 1.988g 0.03g Chard raw
Monounsaturated Fat 4.6g 0.04g Pumpkin pie
Polyunsaturated fat 1.77g 0.07g Pumpkin pie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin pie Chard raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
38%
Pumpkin pie
222%
Chard raw
Minerals Daily Need Coverage Score
26%
Pumpkin pie
34%
Chard raw

Comparison summary

Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 17.78g)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 26mg)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 26mg)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 1.958g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 27)
Which food is richer in minerals?
?
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.
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. 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.