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Pumpkin vs. Chard — In-Depth Nutrition Comparison

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Differences between Pumpkin and Chard

  • Pumpkin contains less Vitamin K, Iron, Magnesium, Vitamin C, Manganese, Potassium, Copper, and Vitamin E than Chard.
  • Chard's daily need coverage for Vitamin K is 272% higher.
  • The amount of Sodium in Pumpkin is lower.

The food types used in this comparison are Pumpkin, cooked, boiled, drained, without salt and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Pumpkin vs Chard infographic
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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.
:
9
Chard
Contains less Sodium -99.4%
Contains more Calcium +286.7%
Contains more Iron +296.5%
Contains more Magnesium +855.6%
Contains more Potassium +138.7%
Contains more Zinc +43.5%
Contains more Copper +79.1%
Contains more Manganese +275.3%
Contains more Selenium +350%
Equal in Phosphorus - 33
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains less Sodium -99.4%
Contains more Calcium +286.7%
Contains more Iron +296.5%
Contains more Magnesium +855.6%
Contains more Potassium +138.7%
Contains more Zinc +43.5%
Contains more Copper +79.1%
Contains more Manganese +275.3%
Contains more Selenium +350%
Equal in Phosphorus - 33

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.
:
7
Chard
Contains more Vitamin B3 +14.7%
Contains more Vitamin B5 +23.3%
Contains more Vitamin E +136.3%
Contains more Vitamin C +283%
Contains more Vitamin B2 +10.3%
Contains more Vitamin B6 +93.2%
Contains more Vitamin K +40812.5%
Equal in Vitamin A - 6124
Equal in Vitamin B1 - 0.034
Equal in Folate - 9
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
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%
Contains more Vitamin B3 +14.7%
Contains more Vitamin B5 +23.3%
Contains more Vitamin E +136.3%
Contains more Vitamin C +283%
Contains more Vitamin B2 +10.3%
Contains more Vitamin B6 +93.2%
Contains more Vitamin K +40812.5%
Equal in Vitamin A - 6124
Equal in Vitamin B1 - 0.034
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Chard
Contains more Carbs +18.6%
Contains more Protein +161.1%
Contains more Fats +14.3%
Contains more Other +103.2%
Equal in Water - 92.65
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more Carbs +18.6%
Contains more Protein +161.1%
Contains more Fats +14.3%
Contains more Other +103.2%
Equal in Water - 92.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
3
Chard
Contains less Saturated Fat -67.6%
Contains more Monounsaturated Fat +77.8%
Contains more Polyunsaturated fat +600%
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains less Saturated Fat -67.6%
Contains more Monounsaturated Fat +77.8%
Contains more Polyunsaturated fat +600%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin Chard Opinion
Net carbs 3.8g 2.03g Pumpkin
Protein 0.72g 1.88g Chard
Fats 0.07g 0.08g Chard
Carbs 4.9g 4.13g Pumpkin
Calories 20kcal 20kcal
Sugar 2.08g 1.1g Chard
Fiber 1.1g 2.1g Chard
Calcium 15mg 58mg Chard
Iron 0.57mg 2.26mg Chard
Magnesium 9mg 86mg Chard
Phosphorus 30mg 33mg Chard
Potassium 230mg 549mg Chard
Sodium 1mg 179mg Pumpkin
Zinc 0.23mg 0.33mg Chard
Copper 0.091mg 0.163mg Chard
Manganese 0.089mg 0.334mg Chard
Selenium 0.2µg 0.9µg Chard
Vitamin A 5755IU 6124IU Chard
Vitamin A RAE 288µg 306µg Chard
Vitamin E 0.8mg 1.89mg Chard
Vitamin C 4.7mg 18mg Chard
Vitamin B1 0.031mg 0.034mg Chard
Vitamin B2 0.078mg 0.086mg Chard
Vitamin B3 0.413mg 0.36mg Pumpkin
Vitamin B5 0.201mg 0.163mg Pumpkin
Vitamin B6 0.044mg 0.085mg Chard
Folate 9µg 9µg
Vitamin K 0.8µg 327.3µg Chard
Tryptophan 0.009mg 0.018mg Chard
Threonine 0.021mg 0.086mg Chard
Isoleucine 0.023mg 0.154mg Chard
Leucine 0.034mg 0.135mg Chard
Lysine 0.039mg 0.103mg Chard
Methionine 0.008mg 0.02mg Chard
Phenylalanine 0.023mg 0.114mg Chard
Valine 0.025mg 0.114mg Chard
Histidine 0.011mg 0.038mg Chard
Saturated Fat 0.037g 0.012g Chard
Monounsaturated Fat 0.009g 0.016g Chard
Polyunsaturated fat 0.004g 0.028g Chard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Chard
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
37%
Pumpkin
113%
Chard
Minerals Daily Need Coverage Score
11%
Pumpkin
36%
Chard

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 178mg)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 0.98g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 20)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.2)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food is richer in vitamins?
Chard
Chard is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.