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Pumpkin vs Chard - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Chard
Contains less Sodium -99.5%
Contains more Iron +125%
Contains more Calcium +142.9%
Contains more Potassium +11.5%
Contains more Magnesium +575%
Contains more Copper +40.9%
Contains more Zinc +12.5%
Equal in Phosphorus - 46
Contains less Sodium -99.5%
Contains more Iron +125%
Contains more Calcium +142.9%
Contains more Potassium +11.5%
Contains more Magnesium +575%
Contains more Copper +40.9%
Contains more Zinc +12.5%
Equal in Phosphorus - 46

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Chard
Contains more Vitamin A +39.2%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +73.3%
Contains more Vitamin C +233.3%
Contains more Vitamin E +78.3%
Contains more Vitamin B6 +62.3%
Contains more Vitamin K +75354.5%
Contains more Vitamin A +39.2%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +73.3%
Contains more Vitamin C +233.3%
Contains more Vitamin E +78.3%
Contains more Vitamin B6 +62.3%
Contains more Vitamin K +75354.5%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
53
Pumpkin
309
Chard
Mineral Summary Score
12
Pumpkin
27
Chard

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
6%
Pumpkin
11%
Chard
Carbohydrates
7%
Pumpkin
4%
Chard
Fats
0%
Pumpkin
1%
Chard

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin Chard
Lower in Sodium ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin Chard
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 212mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.2)
Which food contains less Sugars?
Chard
Chard contains less Sugars (difference - 1.66g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 43)
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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pumpkin Chard Opinion
Calories 26 19 Pumpkin
Protein 1 1.8 Chard
Fats 0.1 0.2 Chard
Vitamin C 9 30 Chard
Carbs 6.5 3.74 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 1.8 Chard
Calcium 21 51 Chard
Potassium 340 379 Chard
Magnesium 12 81 Chard
Sugars 2.76 1.1 Pumpkin
Fiber 0.5 1.6 Chard
Copper 0.127 0.179 Chard
Zinc 0.32 0.36 Chard
Starch
Phosphorus 44 46 Chard
Sodium 1 213 Pumpkin
Vitamin A 8513 6116 Pumpkin
Vitamin E 1.06 1.89 Chard
Vitamin D 0 0
Vitamin B1 0.05 0.04 Pumpkin
Vitamin B2 0.11 0.09 Pumpkin
Vitamin B3 0.6 0.4 Pumpkin
Vitamin B5 0.298 0.172 Pumpkin
Vitamin B6 0.061 0.099 Chard
Vitamin B12 0 0
Vitamin K 1.1 830 Chard
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.052 0.03 Chard
Monounsaturated Fat 0.013 0.04 Chard
Polyunsaturated fat 0.005 0.07 Chard
Tryptophan 0.012 0.017 Chard
Threonine 0.029 0.083 Chard
Isoleucine 0.031 0.147 Chard
Leucine 0.046 0.13 Chard
Lysine 0.054 0.099 Chard
Methionine 0.011 0.019 Chard
Phenylalanine 0.032 0.11 Chard
Valine 0.035 0.11 Chard
Histidine 0.016 0.036 Chard
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.