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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 RAE, Iron, Magnesium, Copper, Vitamin E , Potassium, and Manganese.
  • Daily need coverage for Vitamin K from 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.

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.
Summer squash
Summer squash
2
:
8
Chard
Chard
Contains more Phosphorus +15.2%
Contains less Sodium -98.9%
Contains more Calcium +286.7%
Contains more Iron +545.7%
Contains more Magnesium +405.9%
Contains more Potassium +109.5%
Contains more Zinc +13.8%
Contains more Copper +219.6%
Contains more Manganese +90.9%
Contains more Selenium +350%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Phosphorus +15.2%
Contains less Sodium -98.9%
Contains more Calcium +286.7%
Contains more Iron +545.7%
Contains more Magnesium +405.9%
Contains more Potassium +109.5%
Contains more Zinc +13.8%
Contains more Copper +219.6%
Contains more Manganese +90.9%
Contains more Selenium +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.
Summer squash
Summer squash
5
:
5
Chard
Chard
Contains more Vitamin B1 +41.2%
Contains more Vitamin B2 +65.1%
Contains more Vitamin B3 +35.3%
Contains more Vitamin B6 +156.5%
Contains more Folate +222.2%
Contains more Vitamin A +2962%
Contains more Vitamin E +1475%
Contains more Vitamin K +10810%
Equal in Vitamin C - 18
Equal in Vitamin B5 - 0.163
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Chard
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 B1 +41.2%
Contains more Vitamin B2 +65.1%
Contains more Vitamin B3 +35.3%
Contains more Vitamin B6 +156.5%
Contains more Folate +222.2%
Contains more Vitamin A +2962%
Contains more Vitamin E +1475%
Contains more Vitamin K +10810%
Equal in Vitamin C - 18
Equal in Vitamin B5 - 0.163

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Summer squash
Summer squash
2
:
3
Chard
Chard
Contains more Fats +125%
Contains more Protein +55.4%
Contains more Carbs +23.3%
Contains more Other +103.2%
Equal in Water - 92.65
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Chard
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 Fats +125%
Contains more Protein +55.4%
Contains more Carbs +23.3%
Contains more Other +103.2%
Equal in Water - 92.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Summer squash
Summer squash
1
:
1
Chard
Chard
Contains more Polyunsaturated fat +217.9%
Contains less Saturated Fat -72.7%
Equal in Monounsaturated Fat - 0.016
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Polyunsaturated fat +217.9%
Contains less Saturated Fat -72.7%
Equal in Monounsaturated Fat - 0.016

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Summer squash Chard Opinion
Net carbs 2.25g 2.03g Summer squash
Protein 1.21g 1.88g Chard
Fats 0.18g 0.08g Summer squash
Carbs 3.35g 4.13g Chard
Calories 16kcal 20kcal Chard
Fructose 0.95g Summer squash
Sugar 2.2g 1.1g Chard
Fiber 1.1g 2.1g Chard
Calcium 15mg 58mg Chard
Iron 0.35mg 2.26mg Chard
Magnesium 17mg 86mg Chard
Phosphorus 38mg 33mg Summer squash
Potassium 262mg 549mg Chard
Sodium 2mg 179mg Summer squash
Zinc 0.29mg 0.33mg Chard
Copper 0.051mg 0.163mg Chard
Manganese 0.175mg 0.334mg Chard
Selenium 0.2µg 0.9µg Chard
Vitamin A 200IU 6124IU Chard
Vitamin A RAE 10µg 306µg Chard
Vitamin E 0.12mg 1.89mg Chard
Vitamin C 17mg 18mg Chard
Vitamin B1 0.048mg 0.034mg Summer squash
Vitamin B2 0.142mg 0.086mg Summer squash
Vitamin B3 0.487mg 0.36mg Summer squash
Vitamin B5 0.155mg 0.163mg Chard
Vitamin B6 0.218mg 0.085mg Summer squash
Folate 29µg 9µg Summer squash
Vitamin K 3µg 327.3µg Chard
Tryptophan 0.011mg 0.018mg Chard
Threonine 0.028mg 0.086mg Chard
Isoleucine 0.042mg 0.154mg Chard
Leucine 0.069mg 0.135mg Chard
Lysine 0.065mg 0.103mg Chard
Methionine 0.017mg 0.02mg Chard
Phenylalanine 0.041mg 0.114mg Chard
Valine 0.053mg 0.114mg Chard
Histidine 0.025mg 0.038mg Chard
Saturated Fat 0.044g 0.012g Chard
Monounsaturated Fat 0.016g 0.016g
Polyunsaturated fat 0.089g 0.028g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Chard
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
18%
Summer squash
113%
Chard
Minerals Daily Need Coverage Score
12%
Summer squash
36%
Chard

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 177mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 19)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 1.1g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.032g)
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 cheaper?
?
The foods are relatively equal in price ($)
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. 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.