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Scallion vs Chard - 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.
Scallion Chard
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
Scallion Chard
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
82
Scallion
309
Chard
Mineral Summary Score
15
Scallion
27
Chard

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
:
5
Chard
Contains more Calcium +41.2%
Contains less Sodium -92.5%
Contains more Iron +21.6%
Contains more Potassium +37.3%
Contains more Magnesium +305%
Contains more Copper +115.7%
Contains more Phosphorus +24.3%
Equal in Zinc - 0.36
Contains more Calcium +41.2%
Contains less Sodium -92.5%
Contains more Iron +21.6%
Contains more Potassium +37.3%
Contains more Magnesium +305%
Contains more Copper +115.7%
Contains more Phosphorus +24.3%
Equal in Zinc - 0.36

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
:
7
Chard
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%
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%

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%
Scallion
11%
Chard
Carbohydrates
7%
Scallion
4%
Chard
Fats
1%
Scallion
1%
Chard

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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 Scallion Chard Opinion
Calories 32 19 Scallion
Protein 1.83 1.8 Scallion
Fats 0.19 0.2 Chard
Vitamin C 18.8 30 Chard
Carbs 7.34 3.74 Scallion
Cholesterol 0 0
Vitamin D 0 0
Iron 1.48 1.8 Chard
Calcium 72 51 Scallion
Potassium 276 379 Chard
Magnesium 20 81 Chard
Sugars 2.33 1.1 Scallion
Fiber 2.6 1.6 Scallion
Copper 0.083 0.179 Chard
Zinc 0.39 0.36 Scallion
Starch
Phosphorus 37 46 Chard
Sodium 16 213 Scallion
Vitamin A 997 6116 Chard
Vitamin E 0.55 1.89 Chard
Vitamin D 0 0
Vitamin B1 0.055 0.04 Scallion
Vitamin B2 0.08 0.09 Chard
Vitamin B3 0.525 0.4 Scallion
Vitamin B5 0.075 0.172 Chard
Vitamin B6 0.061 0.099 Chard
Vitamin B12 0 0
Vitamin K 207 830 Chard
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.032 0.03 Chard
Monounsaturated Fat 0.027 0.04 Chard
Polyunsaturated fat 0.074 0.07 Scallion
Tryptophan 0.02 0.017 Scallion
Threonine 0.072 0.083 Chard
Isoleucine 0.077 0.147 Chard
Leucine 0.109 0.13 Chard
Lysine 0.091 0.099 Chard
Methionine 0.02 0.019 Scallion
Phenylalanine 0.059 0.11 Chard
Valine 0.081 0.11 Chard
Histidine 0.032 0.036 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.