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  6. Chard raw vs. Scallion

Chard raw vs. Scallion — In-Depth Nutrition Comparison

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How are Chard raw and Scallion different?

  • Chard raw is richer in Vitamin K, Vitamin A RAE, Magnesium, Vitamin C, Copper, Manganese, and Vitamin E , while Scallion is higher in Folate.
  • Chard raw covers your daily need of Vitamin K 519% more than Scallion.
  • Chard raw contains 13 times more Sodium than Scallion. Chard raw contains 213mg of Sodium, while Scallion contains 16mg.

Chard, swiss, raw and Onions, spring or scallions (includes tops and bulb), raw types were used in this article.

Infographic

Chard raw vs Scallion 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.
Chard raw
Chard raw
7
:
3
Scallion
Scallion
Contains more Iron +21.6%
Contains more Magnesium +305%
Contains more Phosphorus +24.3%
Contains more Potassium +37.3%
Contains more Copper +115.7%
Contains more Manganese +128.8%
Contains more Selenium +50%
Contains more Calcium +41.2%
Contains less Sodium -92.5%
Equal in Zinc - 0.39
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Scallion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 56% 15% 16% 25% 3% 11% 28% 21% 4%
Contains more Iron +21.6%
Contains more Magnesium +305%
Contains more Phosphorus +24.3%
Contains more Potassium +37.3%
Contains more Copper +115.7%
Contains more Manganese +128.8%
Contains more Selenium +50%
Contains more Calcium +41.2%
Contains less Sodium -92.5%
Equal in Zinc - 0.39

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.
Chard raw
Chard raw
7
:
3
Scallion
Scallion
Contains more Vitamin A +513.4%
Contains more Vitamin E +243.6%
Contains more Vitamin C +59.6%
Contains more Vitamin B2 +12.5%
Contains more Vitamin B5 +129.3%
Contains more Vitamin B6 +62.3%
Contains more Vitamin K +301%
Contains more Vitamin B1 +37.5%
Contains more Vitamin B3 +31.3%
Contains more Folate +357.1%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Scallion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 11% 0% 63% 14% 19% 10% 5% 15% 48% 0% 518%
Contains more Vitamin A +513.4%
Contains more Vitamin E +243.6%
Contains more Vitamin C +59.6%
Contains more Vitamin B2 +12.5%
Contains more Vitamin B5 +129.3%
Contains more Vitamin B6 +62.3%
Contains more Vitamin K +301%
Contains more Vitamin B1 +37.5%
Contains more Vitamin B3 +31.3%
Contains more Folate +357.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
3
:
2
Scallion
Scallion
Contains more Other +97.5%
Contains more Carbs +96.3%
Equal in Protein - 1.83
Equal in Fats - 0.19
Equal in Water - 89.83
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Scallion
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more Other +97.5%
Contains more Carbs +96.3%
Equal in Protein - 1.83
Equal in Fats - 0.19
Equal in Water - 89.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
2
:
1
Scallion
Scallion
Contains more Monounsaturated Fat +48.1%
Equal in Saturated Fat - 0.032
Equal in Polyunsaturated fat - 0.074
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Scallion
24% 20% 56%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.027 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +48.1%
Equal in Saturated Fat - 0.032
Equal in Polyunsaturated fat - 0.074

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard raw Scallion Opinion
Net carbs 2.14g 4.74g Scallion
Protein 1.8g 1.83g Scallion
Fats 0.2g 0.19g Chard raw
Carbs 3.74g 7.34g Scallion
Calories 19kcal 32kcal Scallion
Sugar 1.1g 2.33g Chard raw
Fiber 1.6g 2.6g Scallion
Calcium 51mg 72mg Scallion
Iron 1.8mg 1.48mg Chard raw
Magnesium 81mg 20mg Chard raw
Phosphorus 46mg 37mg Chard raw
Potassium 379mg 276mg Chard raw
Sodium 213mg 16mg Scallion
Zinc 0.36mg 0.39mg Scallion
Copper 0.179mg 0.083mg Chard raw
Manganese 0.366mg 0.16mg Chard raw
Selenium 0.9µg 0.6µg Chard raw
Vitamin A 6116IU 997IU Chard raw
Vitamin A RAE 306µg 50µg Chard raw
Vitamin E 1.89mg 0.55mg Chard raw
Vitamin C 30mg 18.8mg Chard raw
Vitamin B1 0.04mg 0.055mg Scallion
Vitamin B2 0.09mg 0.08mg Chard raw
Vitamin B3 0.4mg 0.525mg Scallion
Vitamin B5 0.172mg 0.075mg Chard raw
Vitamin B6 0.099mg 0.061mg Chard raw
Folate 14µg 64µg Scallion
Vitamin K 830µg 207µg Chard raw
Tryptophan 0.017mg 0.02mg Scallion
Threonine 0.083mg 0.072mg Chard raw
Isoleucine 0.147mg 0.077mg Chard raw
Leucine 0.13mg 0.109mg Chard raw
Lysine 0.099mg 0.091mg Chard raw
Methionine 0.019mg 0.02mg Scallion
Phenylalanine 0.11mg 0.059mg Chard raw
Valine 0.11mg 0.081mg Chard raw
Histidine 0.036mg 0.032mg Chard raw
Saturated Fat 0.03g 0.032g Chard raw
Monounsaturated Fat 0.04g 0.027g Chard raw
Polyunsaturated fat 0.07g 0.074g Scallion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Scallion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
222%
Chard raw
63%
Scallion
Minerals Daily Need Coverage Score
34%
Chard raw
20%
Scallion

Comparison summary

Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 197mg)
Which food is cheaper?
Scallion
Scallion is cheaper (difference - $0.2)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 1.23g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.002g)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
  2. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.