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Acorn squash, cooked
Acorn squash, cooked2
VS
Swiss chard, cooked Leader
Swiss chard, cooked7

Swiss chard, cooked leads 7–2 · 9 categories decided

Each value is per 100 g edible portion.

The verdict

Swiss chard, cooked comes out ahead, winning 7 of 9 nutrient match-ups.

Pick Acorn squash, cooked for more fiber and less sodium.

Pick Swiss chard, cooked for more protein, less saturated fat, more potassium, more calcium, more iron, more magnesium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    56 kcal
    20 kcal
  • Proteinmore is better
    1.12 g
    1.88 gWIN
  • Carbohydrate
    14.58 g
    4.13 g
  • Fibermore is better
    WIN4.4 g
    2.1 g
  • Total sugarsless is better
    —
    1.1 g
  • Total fat
    0.14 g
    0.08 g
  • Saturated fatless is better
    0.03 g
    0.01 gWIN
  • Sodiumless is better
    WIN4 mg
    179 mg
  • Potassiummore is better
    437 mg
    549 mgWIN
  • Calciummore is better
    44 mg
    58 mgWIN
  • Ironmore is better
    0.93 mg
    2.26 mgWIN
  • Magnesiummore is better
    43 mg
    86 mgWIN
  • Vitamin Cmore is better
    10.8 mg
    18 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.