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  6. Summer squash vs. Chard raw

Summer squash vs. Chard raw — In-Depth Nutrition Comparison

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How are Summer squash and Chard raw different?

  • Summer squash is richer in Vitamin B6, while Chard raw is higher in Vitamin K, Vitamin A RAE, Iron, Magnesium, Vitamin C, Copper, Vitamin E , and Manganese.
  • Chard raw covers your daily need of Vitamin K 689% more than Summer squash.
  • Summer squash contains 2 times more Vitamin B6 than Chard raw. Summer squash contains 0.218mg of Vitamin B6, while Chard raw contains 0.099mg.
  • Summer squash is lower in Sodium.

Squash, summer, all varieties, raw and Chard, swiss, raw types were used in this article.

Infographic

Summer squash 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.
Summer squash
Summer squash
1
:
9
Chard raw
Chard raw
Contains less Sodium -99.1%
Contains more Calcium +240%
Contains more Iron +414.3%
Contains more Magnesium +376.5%
Contains more Phosphorus +21.1%
Contains more Potassium +44.7%
Contains more Zinc +24.1%
Contains more Copper +251%
Contains more Manganese +109.1%
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 raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains less Sodium -99.1%
Contains more Calcium +240%
Contains more Iron +414.3%
Contains more Magnesium +376.5%
Contains more Phosphorus +21.1%
Contains more Potassium +44.7%
Contains more Zinc +24.1%
Contains more Copper +251%
Contains more Manganese +109.1%
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 raw
Chard raw
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +57.8%
Contains more Vitamin B3 +21.8%
Contains more Vitamin B6 +120.2%
Contains more Folate +107.1%
Contains more Vitamin A +2958%
Contains more Vitamin E +1475%
Contains more Vitamin C +76.5%
Contains more Vitamin B5 +11%
Contains more Vitamin K +27566.7%
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 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 B1 +20%
Contains more Vitamin B2 +57.8%
Contains more Vitamin B3 +21.8%
Contains more Vitamin B6 +120.2%
Contains more Folate +107.1%
Contains more Vitamin A +2958%
Contains more Vitamin E +1475%
Contains more Vitamin C +76.5%
Contains more Vitamin B5 +11%
Contains more Vitamin K +27566.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Summer squash
Summer squash
1
:
4
Chard raw
Chard raw
Contains more Protein +48.8%
Contains more Fats +11.1%
Contains more Carbs +11.6%
Contains more Other +158.1%
Equal in Water - 92.66
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 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 +48.8%
Contains more Fats +11.1%
Contains more Carbs +11.6%
Contains more Other +158.1%
Equal in Water - 92.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Summer squash
Summer squash
1
:
2
Chard raw
Chard raw
Contains more Polyunsaturated fat +27.1%
Contains less Saturated Fat -31.8%
Contains more Monounsaturated Fat +150%
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Polyunsaturated fat +27.1%
Contains less Saturated Fat -31.8%
Contains more Monounsaturated Fat +150%

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 raw
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Summer squash Chard raw Opinion
Net carbs 2.25g 2.14g Summer squash
Protein 1.21g 1.8g Chard raw
Fats 0.18g 0.2g Chard raw
Carbs 3.35g 3.74g Chard raw
Calories 16kcal 19kcal Chard raw
Fructose 0.95g Summer squash
Sugar 2.2g 1.1g Chard raw
Fiber 1.1g 1.6g Chard raw
Calcium 15mg 51mg Chard raw
Iron 0.35mg 1.8mg Chard raw
Magnesium 17mg 81mg Chard raw
Phosphorus 38mg 46mg Chard raw
Potassium 262mg 379mg Chard raw
Sodium 2mg 213mg Summer squash
Zinc 0.29mg 0.36mg Chard raw
Copper 0.051mg 0.179mg Chard raw
Manganese 0.175mg 0.366mg Chard raw
Selenium 0.2µg 0.9µg Chard raw
Vitamin A 200IU 6116IU Chard raw
Vitamin A RAE 10µg 306µg Chard raw
Vitamin E 0.12mg 1.89mg Chard raw
Vitamin C 17mg 30mg Chard raw
Vitamin B1 0.048mg 0.04mg Summer squash
Vitamin B2 0.142mg 0.09mg Summer squash
Vitamin B3 0.487mg 0.4mg Summer squash
Vitamin B5 0.155mg 0.172mg Chard raw
Vitamin B6 0.218mg 0.099mg Summer squash
Folate 29µg 14µg Summer squash
Vitamin K 3µg 830µg Chard raw
Tryptophan 0.011mg 0.017mg Chard raw
Threonine 0.028mg 0.083mg Chard raw
Isoleucine 0.042mg 0.147mg Chard raw
Leucine 0.069mg 0.13mg Chard raw
Lysine 0.065mg 0.099mg Chard raw
Methionine 0.017mg 0.019mg Chard raw
Phenylalanine 0.041mg 0.11mg Chard raw
Valine 0.053mg 0.11mg Chard raw
Histidine 0.025mg 0.036mg Chard raw
Saturated Fat 0.044g 0.03g Chard raw
Monounsaturated Fat 0.016g 0.04g Chard raw
Polyunsaturated fat 0.089g 0.07g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash 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
18%
Summer squash
222%
Chard raw
Minerals Daily Need Coverage Score
12%
Summer squash
34%
Chard raw

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 211mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 1.1g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.014g)
Which food is richer in minerals?
Chard raw
Chard raw 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 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 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.