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  6. Zucchini vs. Chard

Zucchini vs. Chard — In-Depth Nutrition Comparison

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A recap on differences between Zucchini and Chard

  • Zucchini is higher in Vitamin B6, yet Chard is higher in Vitamin K, Vitamin A RAE, Iron, Magnesium, Copper, Vitamin E , Potassium, and Manganese.
  • Chard covers your daily Vitamin K needs 269% more than Zucchini.
  • Zucchini contains 2 times more Vitamin B6 than Chard. While Zucchini contains 0.163mg of Vitamin B6, Chard contains only 0.085mg.
  • The amount of Sodium in Zucchini is lower.

Food varieties used in this article are Squash, summer, zucchini, includes skin, raw and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Zucchini 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.
Zucchini
Zucchini
2
:
8
Chard
Chard
Contains more Phosphorus +15.2%
Contains less Sodium -95.5%
Contains more Calcium +262.5%
Contains more Iron +510.8%
Contains more Magnesium +377.8%
Contains more Potassium +110.3%
Contains more Copper +207.5%
Contains more Manganese +88.7%
Contains more Selenium +350%
Equal in Zinc - 0.33
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 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 -95.5%
Contains more Calcium +262.5%
Contains more Iron +510.8%
Contains more Magnesium +377.8%
Contains more Potassium +110.3%
Contains more Copper +207.5%
Contains more Manganese +88.7%
Contains more Selenium +350%
Equal in Zinc - 0.33

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.
Zucchini
Zucchini
6
:
4
Chard
Chard
Contains more Vitamin B1 +32.4%
Contains more Vitamin B3 +25.3%
Contains more Vitamin B5 +25.2%
Contains more Vitamin B6 +91.8%
Contains more Folate +166.7%
Contains more Vitamin A +2962%
Contains more Vitamin E +1475%
Contains more Vitamin K +7511.6%
Equal in Vitamin C - 18
Equal in Vitamin B2 - 0.086
Zucchini
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% 60% 12% 22% 9% 13% 38% 18% 0% 11%
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 +32.4%
Contains more Vitamin B3 +25.3%
Contains more Vitamin B5 +25.2%
Contains more Vitamin B6 +91.8%
Contains more Folate +166.7%
Contains more Vitamin A +2962%
Contains more Vitamin E +1475%
Contains more Vitamin K +7511.6%
Equal in Vitamin C - 18
Equal in Vitamin B2 - 0.086

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
2
:
3
Chard
Chard
Contains more Fats +300%
Contains more Protein +55.4%
Contains more Carbs +32.8%
Contains more Other +121.1%
Equal in Water - 92.65
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 +300%
Contains more Protein +55.4%
Contains more Carbs +32.8%
Contains more Other +121.1%
Equal in Water - 92.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
1
:
2
Chard
Chard
Contains more Polyunsaturated fat +225%
Contains less Saturated Fat -85.7%
Contains more Monounsaturated Fat +45.5%
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Polyunsaturated fat +225%
Contains less Saturated Fat -85.7%
Contains more Monounsaturated Fat +45.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Zucchini Chard Opinion
Net carbs 2.11g 2.03g Zucchini
Protein 1.21g 1.88g Chard
Fats 0.32g 0.08g Zucchini
Carbs 3.11g 4.13g Chard
Calories 17kcal 20kcal Chard
Fructose 1.38g Zucchini
Sugar 2.5g 1.1g Chard
Fiber 1g 2.1g Chard
Calcium 16mg 58mg Chard
Iron 0.37mg 2.26mg Chard
Magnesium 18mg 86mg Chard
Phosphorus 38mg 33mg Zucchini
Potassium 261mg 549mg Chard
Sodium 8mg 179mg Zucchini
Zinc 0.32mg 0.33mg Chard
Copper 0.053mg 0.163mg Chard
Manganese 0.177mg 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 17.9mg 18mg Chard
Vitamin B1 0.045mg 0.034mg Zucchini
Vitamin B2 0.094mg 0.086mg Zucchini
Vitamin B3 0.451mg 0.36mg Zucchini
Vitamin B5 0.204mg 0.163mg Zucchini
Vitamin B6 0.163mg 0.085mg Zucchini
Folate 24µg 9µg Zucchini
Vitamin K 4.3µg 327.3µg Chard
Tryptophan 0.01mg 0.018mg Chard
Threonine 0.029mg 0.086mg Chard
Isoleucine 0.044mg 0.154mg Chard
Leucine 0.071mg 0.135mg Chard
Lysine 0.067mg 0.103mg Chard
Methionine 0.018mg 0.02mg Chard
Phenylalanine 0.043mg 0.114mg Chard
Valine 0.054mg 0.114mg Chard
Histidine 0.026mg 0.038mg Chard
Saturated Fat 0.084g 0.012g Chard
Monounsaturated Fat 0.011g 0.016g Chard
Polyunsaturated fat 0.091g 0.028g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini 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
16%
Zucchini
113%
Chard
Minerals Daily Need Coverage Score
12%
Zucchini
36%
Chard

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 171mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 17)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 1.4g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.072g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.4)
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 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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.