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  6. Summer squash vs. Chard

Summer squash vs. Chard — In-Depth Nutrition Comparison

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How are summer squash and chard different?

  • Summer squash is higher in vitamin B6; however, chard is richer in vitamin K, vitamin A, iron, magnesium, copper, vitamin E, potassium, and manganese.
  • Daily need coverage for vitamin K for chard is 270% higher.
  • Summer squash contains 3 times more vitamin B6 than chard. While summer squash contains 0.218mg of vitamin B6, chard contains only 0.085mg.
  • Summer squash has less sodium.
  • Summer squash has a lower glycemic index (13) than chard (32).

Squash, summer, all varieties, raw and Chard, swiss, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Summer squash vs Chard 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Chard
Chard
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Contains more PhosphorusPhosphorus +15.2%
Contains less SodiumSodium -98.9%
Contains more MagnesiumMagnesium +405.9%
Contains more CalciumCalcium +286.7%
Contains more PotassiumPotassium +109.5%
Contains more IronIron +545.7%
Contains more CopperCopper +219.6%
Contains more ZincZinc +13.8%
Contains more ManganeseManganese +90.9%
Contains more SeleniumSelenium +350%

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Chard
Chard
4
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 60% 102% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
Contains more Vitamin B1Vitamin B1 +41.2%
Contains more Vitamin B2Vitamin B2 +65.1%
Contains more Vitamin B3Vitamin B3 +35.3%
Contains more Vitamin B6Vitamin B6 +156.5%
Contains more FolateFolate +222.2%
Contains more Vitamin AVitamin A +2960%
Contains more Vitamin EVitamin E +1475%
Contains more Vitamin KVitamin K +10810%
Contains more CholineCholine +328.4%
~equal in Vitamin C ~18mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.163mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Chard DV% diff.
Vitamin K 3µg 327.3µg 270%
Vitamin A 10µg 306µg 33%
Iron 0.35mg 2.26mg 24%
Magnesium 17mg 86mg 16%
Copper 0.051mg 0.163mg 12%
Vitamin E 0.12mg 1.89mg 12%
Vitamin B6 0.218mg 0.085mg 10%
Potassium 262mg 549mg 8%
Sodium 2mg 179mg 8%
Manganese 0.175mg 0.334mg 7%
Folate 29µg 9µg 5%
Calcium 15mg 58mg 4%
Fiber 1.1g 2.1g 4%
Vitamin B2 0.142mg 0.086mg 4%
Choline 6.7mg 28.7mg 4%
Vitamin B3 0.487mg 0.36mg 1%
Protein 1.21g 1.88g 1%
Fructose 0.95g 1%
Vitamin B1 0.048mg 0.034mg 1%
Selenium 0.2µg 0.9µg 1%
Vitamin C 17mg 18mg 1%
Phosphorus 38mg 33mg 1%
Calories 16kcal 20kcal 0%
Fats 0.18g 0.08g 0%
Carbs 3.35g 4.13g 0%
Net carbs 2.25g 2.03g N/A
Sugar 2.2g 1.1g N/A
Zinc 0.29mg 0.33mg 0%
Vitamin B5 0.155mg 0.163mg 0%
Saturated fat 0.044g 0.012g 0%
Monounsaturated fat 0.016g 0.016g 0%
Polyunsaturated fat 0.089g 0.028g 0%
Tryptophan 0.011mg 0.018mg 0%
Threonine 0.028mg 0.086mg 0%
Isoleucine 0.042mg 0.154mg 0%
Leucine 0.069mg 0.135mg 0%
Lysine 0.065mg 0.103mg 0%
Methionine 0.017mg 0.02mg 0%
Phenylalanine 0.041mg 0.114mg 0%
Valine 0.053mg 0.114mg 0%
Histidine 0.025mg 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Chard
Chard
3
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 FatsFats +125%
Contains more ProteinProtein +55.4%
Contains more CarbsCarbs +23.3%
Contains more OtherOther +103.2%
~equal in Water ~92.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Chard
Chard
1
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
Contains more Poly. FatPolyunsaturated fat +217.9%
Contains less Sat. FatSaturated fat -72.7%
~equal in Monounsaturated fat ~0.016g

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.