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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, magnesium, vitamin C, copper, manganese, and vitamin E, while scallion is higher in folate.
  • Chard raw covers your daily need for 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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
Contains more MagnesiumMagnesium +305%
Contains more PotassiumPotassium +37.3%
Contains more IronIron +21.6%
Contains more CopperCopper +115.7%
Contains more PhosphorusPhosphorus +24.3%
Contains more ManganeseManganese +128.8%
Contains more SeleniumSelenium +50%
Contains more CalciumCalcium +41.2%
Contains less SodiumSodium -92.5%
~equal in Zinc ~0.39mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 17% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
Contains more Vitamin CVitamin C +59.6%
Contains more Vitamin AVitamin A +512%
Contains more Vitamin EVitamin E +243.6%
Contains more Vitamin B2Vitamin B2 +12.5%
Contains more Vitamin B5Vitamin B5 +129.3%
Contains more Vitamin B6Vitamin B6 +62.3%
Contains more Vitamin KVitamin K +301%
Contains more CholineCholine +215.8%
Contains more Vitamin B1Vitamin B1 +37.5%
Contains more Vitamin B3Vitamin B3 +31.3%
Contains more FolateFolate +357.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Scallion DV% diff.
Vitamin K 830µg 207µg 519%
Vitamin A 306µg 50µg 28%
Magnesium 81mg 20mg 15%
Folate 14µg 64µg 13%
Vitamin C 30mg 18.8mg 12%
Copper 0.179mg 0.083mg 11%
Manganese 0.366mg 0.16mg 9%
Vitamin E 1.89mg 0.55mg 9%
Sodium 213mg 16mg 9%
Fiber 1.6g 2.6g 4%
Iron 1.8mg 1.48mg 4%
Vitamin B6 0.099mg 0.061mg 3%
Potassium 379mg 276mg 3%
Vitamin B5 0.172mg 0.075mg 2%
Calcium 51mg 72mg 2%
Choline 18mg 5.7mg 2%
Vitamin B2 0.09mg 0.08mg 1%
Vitamin B3 0.4mg 0.525mg 1%
Calories 19kcal 32kcal 1%
Vitamin B1 0.04mg 0.055mg 1%
Selenium 0.9µg 0.6µg 1%
Phosphorus 46mg 37mg 1%
Carbs 3.74g 7.34g 1%
Protein 1.8g 1.83g 0%
Fats 0.2g 0.19g 0%
Net carbs 2.14g 4.74g N/A
Sugar 1.1g 2.33g N/A
Zinc 0.36mg 0.39mg 0%
Saturated fat 0.03g 0.032g 0%
Monounsaturated fat 0.04g 0.027g 0%
Polyunsaturated fat 0.07g 0.074g 0%
Tryptophan 0.017mg 0.02mg 0%
Threonine 0.083mg 0.072mg 0%
Isoleucine 0.147mg 0.077mg 0%
Leucine 0.13mg 0.109mg 0%
Lysine 0.099mg 0.091mg 0%
Methionine 0.019mg 0.02mg 0%
Phenylalanine 0.11mg 0.059mg 0%
Valine 0.11mg 0.081mg 0%
Histidine 0.036mg 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
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 OtherOther +97.5%
Contains more CarbsCarbs +96.3%
~equal in Protein ~1.83g
~equal in Fats ~0.19g
~equal in Water ~89.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +48.1%
~equal in Saturated fat ~0.032g
~equal in Polyunsaturated fat ~0.074g

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.