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Chard vs Scallion - In-Depth Nutrition Comparison

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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 richer in minerals?
Chard
Chard is relatively richer in minerals
Which food is richer in vitamins?
Chard
Chard is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.002g)
Which food contains less Sugars?
Chard
Chard contains less Sugars (difference - 1.23g)
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)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chard Scallion
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Chard Scallion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
309
Chard
82
Scallion
Mineral Summary Score
27
Chard
15
Scallion

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Chard
5
:
Contains more Iron +21.6%
Contains more Potassium +37.3%
Contains more Magnesium +305%
Contains more Copper +115.7%
Contains more Phosphorus +24.3%
Contains more Calcium +41.2%
Contains less Sodium -92.5%
Equal in Zinc - 0.39
Contains more Iron +21.6%
Contains more Potassium +37.3%
Contains more Magnesium +305%
Contains more Copper +115.7%
Contains more Phosphorus +24.3%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Chard
7
:
Contains more Vitamin C +59.6%
Contains more Vitamin A +513.4%
Contains more Vitamin E +243.6%
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 Vitamin C +59.6%
Contains more Vitamin A +513.4%
Contains more Vitamin E +243.6%
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%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
11%
Chard
11%
Scallion
Carbohydrates
4%
Chard
7%
Scallion
Fats
1%
Chard
1%
Scallion

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Chard Scallion Opinion
Calories 19 32 Scallion
Protein 1.8 1.83 Scallion
Fats 0.2 0.19 Chard
Vitamin C 30 18.8 Chard
Carbs 3.74 7.34 Scallion
Cholesterol 0 0
Vitamin D 0 0
Iron 1.8 1.48 Chard
Calcium 51 72 Scallion
Potassium 379 276 Chard
Magnesium 81 20 Chard
Sugars 1.1 2.33 Scallion
Fiber 1.6 2.6 Scallion
Copper 0.179 0.083 Chard
Zinc 0.36 0.39 Scallion
Starch
Phosphorus 46 37 Chard
Sodium 213 16 Scallion
Vitamin A 6116 997 Chard
Vitamin E 1.89 0.55 Chard
Vitamin D 0 0
Vitamin B1 0.04 0.055 Scallion
Vitamin B2 0.09 0.08 Chard
Vitamin B3 0.4 0.525 Scallion
Vitamin B5 0.172 0.075 Chard
Vitamin B6 0.099 0.061 Chard
Vitamin B12 0 0
Vitamin K 830 207 Chard
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.03 0.032 Chard
Monounsaturated Fat 0.04 0.027 Chard
Polyunsaturated fat 0.07 0.074 Scallion
Tryptophan 0.017 0.02 Scallion
Threonine 0.083 0.072 Chard
Isoleucine 0.147 0.077 Chard
Leucine 0.13 0.109 Chard
Lysine 0.099 0.091 Chard
Methionine 0.019 0.02 Scallion
Phenylalanine 0.11 0.059 Chard
Valine 0.11 0.081 Chard
Histidine 0.036 0.032 Chard
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.