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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

Both foods compared at 100 kcal.

The verdict

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

Pick Acorn squash, cooked for less saturated fat and less sodium.

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

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    2 g
    9.4 gWIN
  • Carbohydrate
    26.04 g
    20.65 g
  • Fibermore is better
    7.86 g
    10.5 gWIN
  • Total sugarsless is better
    —
    5.5 g
  • Total fat
    0.25 g
    0.4 g
  • Saturated fatless is better
    WIN0.05 g
    0.06 g
  • Sodiumless is better
    WIN7.14 mg
    895 mg
  • Potassiummore is better
    780.36 mg
    2745 mgWIN
  • Calciummore is better
    78.57 mg
    290 mgWIN
  • Ironmore is better
    1.66 mg
    11.3 mgWIN
  • Magnesiummore is better
    76.79 mg
    430 mgWIN
  • Vitamin Cmore is better
    19.29 mg
    90 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.

Acorn squash, cooked vs Swiss chard, cooked · Foodatron