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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, iron, magnesium, vitamin C, copper, vitamin E, and manganese.
  • Chard raw covers your daily need for 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.
  • Chard raw has a higher glycemic index (32) than summer squash (13).

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains less SodiumSodium -99.1%
Contains more MagnesiumMagnesium +376.5%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +44.7%
Contains more IronIron +414.3%
Contains more CopperCopper +251%
Contains more ZincZinc +24.1%
Contains more PhosphorusPhosphorus +21.1%
Contains more ManganeseManganese +109.1%
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%
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +57.8%
Contains more Vitamin B3Vitamin B3 +21.8%
Contains more Vitamin B6Vitamin B6 +120.2%
Contains more FolateFolate +107.1%
Contains more Vitamin CVitamin C +76.5%
Contains more Vitamin AVitamin A +2960%
Contains more Vitamin EVitamin E +1475%
Contains more Vitamin B5Vitamin B5 +11%
Contains more Vitamin KVitamin K +27566.7%
Contains more CholineCholine +168.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Chard raw DV% diff.
Vitamin K 3µg 830µg 689%
Vitamin A 10µg 306µg 33%
Iron 0.35mg 1.8mg 18%
Magnesium 17mg 81mg 15%
Vitamin C 17mg 30mg 14%
Copper 0.051mg 0.179mg 14%
Vitamin E 0.12mg 1.89mg 12%
Vitamin B6 0.218mg 0.099mg 9%
Sodium 2mg 213mg 9%
Manganese 0.175mg 0.366mg 8%
Vitamin B2 0.142mg 0.09mg 4%
Calcium 15mg 51mg 4%
Folate 29µg 14µg 4%
Potassium 262mg 379mg 3%
Fiber 1.1g 1.6g 2%
Choline 6.7mg 18mg 2%
Protein 1.21g 1.8g 1%
Vitamin B3 0.487mg 0.4mg 1%
Fructose 0.95g 1%
Vitamin B1 0.048mg 0.04mg 1%
Selenium 0.2µg 0.9µg 1%
Phosphorus 38mg 46mg 1%
Zinc 0.29mg 0.36mg 1%
Calories 16kcal 19kcal 0%
Fats 0.18g 0.2g 0%
Carbs 3.35g 3.74g 0%
Net carbs 2.25g 2.14g N/A
Sugar 2.2g 1.1g N/A
Vitamin B5 0.155mg 0.172mg 0%
Saturated fat 0.044g 0.03g 0%
Monounsaturated fat 0.016g 0.04g 0%
Polyunsaturated fat 0.089g 0.07g 0%
Tryptophan 0.011mg 0.017mg 0%
Threonine 0.028mg 0.083mg 0%
Isoleucine 0.042mg 0.147mg 0%
Leucine 0.069mg 0.13mg 0%
Lysine 0.065mg 0.099mg 0%
Methionine 0.017mg 0.019mg 0%
Phenylalanine 0.041mg 0.11mg 0%
Valine 0.053mg 0.11mg 0%
Histidine 0.025mg 0.036mg 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
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 ProteinProtein +48.8%
Contains more FatsFats +11.1%
Contains more CarbsCarbs +11.6%
Contains more OtherOther +158.1%
~equal in Water ~92.66g

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Poly. FatPolyunsaturated fat +27.1%
Contains less Sat. FatSaturated fat -31.8%
Contains more Mono. FatMonounsaturated fat +150%

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.