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Acorn squash, cooked
Acorn squash, cooked3
VS
Swiss chard, raw Leader
Swiss chard, raw5

Swiss chard, raw leads 5–3 · 8 categories decided · 1 tie

Acorn squash, cooked: 100 g · Swiss chard, raw: 100 g.

The verdict

Swiss chard, raw comes out ahead, winning 5 of 8 nutrient match-ups.

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

Pick Swiss chard, raw for more protein, more calcium, more iron, more magnesium and more vitamin C.

Evenly matched on saturated fat.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    56 kcal
    19 kcal
  • Proteinmore is better
    1.12 g
    1.8 gWIN
  • Carbohydrate
    14.58 g
    3.74 g
  • Fibermore is better
    WIN4.4 g
    1.6 g
  • Total sugarsless is better
    —
    1.1 g
  • Total fat
    0.14 g
    0.2 g
  • Saturated fatless is better
    0.03 g
    0.03 g
  • Sodiumless is better
    WIN4 mg
    213 mg
  • Potassiummore is better
    WIN437 mg
    379 mg
  • Calciummore is better
    44 mg
    51 mgWIN
  • Ironmore is better
    0.93 mg
    1.8 mgWIN
  • Magnesiummore is better
    43 mg
    81 mgWIN
  • Vitamin Cmore is better
    10.8 mg
    30 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, raw · Foodatron