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  6. Zucchini vs. Chard raw

Zucchini vs. Chard raw — In-Depth Nutrition Comparison

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The main differences between zucchini and chard raw

  • Chard raw is richer than zucchini in vitamin K, vitamin A, iron, magnesium, copper, vitamin C, vitamin E, and manganese.
  • Daily need coverage for vitamin K for chard raw is 688% higher.
  • Zucchini contains less sodium.
  • Zucchini has a lower glycemic index than chard raw.

Food types used in this article are Squash, summer, zucchini, includes skin, raw and Chard, swiss, raw.

Infographic

Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 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 -96.2%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +218.8%
Contains more PotassiumPotassium +45.2%
Contains more IronIron +386.5%
Contains more CopperCopper +237.7%
Contains more ZincZinc +12.5%
Contains more PhosphorusPhosphorus +21.1%
Contains more ManganeseManganese +106.8%
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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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 +12.5%
Contains more Vitamin B3Vitamin B3 +12.8%
Contains more Vitamin B5Vitamin B5 +18.6%
Contains more Vitamin B6Vitamin B6 +64.6%
Contains more FolateFolate +71.4%
Contains more Vitamin CVitamin C +67.6%
Contains more Vitamin AVitamin A +2960%
Contains more Vitamin EVitamin E +1475%
Contains more Vitamin KVitamin K +19202.3%
Contains more CholineCholine +89.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.09mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Chard raw DV% diff.
Vitamin K 4.3µg 830µg 688%
Vitamin A 10µg 306µg 33%
Iron 0.37mg 1.8mg 18%
Magnesium 18mg 81mg 15%
Copper 0.053mg 0.179mg 14%
Vitamin C 17.9mg 30mg 13%
Vitamin E 0.12mg 1.89mg 12%
Sodium 8mg 213mg 9%
Manganese 0.177mg 0.366mg 8%
Vitamin B6 0.163mg 0.099mg 5%
Calcium 16mg 51mg 4%
Folate 24µg 14µg 3%
Potassium 261mg 379mg 3%
Fructose 1.38g 2%
Choline 9.5mg 18mg 2%
Fiber 1g 1.6g 2%
Phosphorus 38mg 46mg 1%
Protein 1.21g 1.8g 1%
Vitamin B5 0.204mg 0.172mg 1%
Selenium 0.2µg 0.9µg 1%
Calories 17kcal 19kcal 0%
Fats 0.32g 0.2g 0%
Carbs 3.11g 3.74g 0%
Net carbs 2.11g 2.14g N/A
Sugar 2.5g 1.1g N/A
Zinc 0.32mg 0.36mg 0%
Vitamin B1 0.045mg 0.04mg 0%
Vitamin B2 0.094mg 0.09mg 0%
Vitamin B3 0.451mg 0.4mg 0%
Saturated fat 0.084g 0.03g 0%
Monounsaturated fat 0.011g 0.04g 0%
Polyunsaturated fat 0.091g 0.07g 0%
Tryptophan 0.01mg 0.017mg 0%
Threonine 0.029mg 0.083mg 0%
Isoleucine 0.044mg 0.147mg 0%
Leucine 0.071mg 0.13mg 0%
Lysine 0.067mg 0.099mg 0%
Methionine 0.018mg 0.019mg 0%
Phenylalanine 0.043mg 0.11mg 0%
Valine 0.054mg 0.11mg 0%
Histidine 0.026mg 0.036mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 FatsFats +60%
Contains more ProteinProtein +48.8%
Contains more CarbsCarbs +20.3%
Contains more OtherOther +180.7%
~equal in Water ~92.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 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 +30%
Contains less Sat. FatSaturated fat -64.3%
Contains more Mono. FatMonounsaturated fat +263.6%

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 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.