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 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
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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.
| 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% |
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.
| Contains more Vitamin CVitamin C | +59.6% |
| Contains more Vitamin AVitamin A | +513.4% |
| 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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated Fat | +48.1% |
~equal in
Saturated Fat
~0.032g
~equal in
Polyunsaturated fat
~0.074g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 19kcal | 32kcal |
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| Protein | 1.8g | 1.83g |
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| Fats | 0.2g | 0.19g |
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| Vitamin C | 30mg | 18.8mg |
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| Net carbs | 2.14g | 4.74g |
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| Carbs | 3.74g | 7.34g |
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| Magnesium | 81mg | 20mg |
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| Calcium | 51mg | 72mg |
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| Potassium | 379mg | 276mg |
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| Iron | 1.8mg | 1.48mg |
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| Sugar | 1.1g | 2.33g |
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| Fiber | 1.6g | 2.6g |
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| Copper | 0.179mg | 0.083mg |
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| Zinc | 0.36mg | 0.39mg |
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| Phosphorus | 46mg | 37mg |
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| Sodium | 213mg | 16mg |
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| Vitamin A | 6116IU | 997IU |
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| Vitamin A | 306µg | 50µg |
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| Vitamin E | 1.89mg | 0.55mg |
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| Manganese | 0.366mg | 0.16mg |
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| Selenium | 0.9µg | 0.6µg |
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| Vitamin B1 | 0.04mg | 0.055mg |
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| Vitamin B2 | 0.09mg | 0.08mg |
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| Vitamin B3 | 0.4mg | 0.525mg |
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| Vitamin B5 | 0.172mg | 0.075mg |
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| Vitamin B6 | 0.099mg | 0.061mg |
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| Vitamin K | 830µg | 207µg |
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| Folate | 14µg | 64µg |
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| Choline | 18mg | 5.7mg |
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| Saturated Fat | 0.03g | 0.032g |
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| Monounsaturated Fat | 0.04g | 0.027g |
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| Polyunsaturated fat | 0.07g | 0.074g |
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| Tryptophan | 0.017mg | 0.02mg |
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| Threonine | 0.083mg | 0.072mg |
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| Isoleucine | 0.147mg | 0.077mg |
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| Leucine | 0.13mg | 0.109mg |
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| Lysine | 0.099mg | 0.091mg |
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| Methionine | 0.019mg | 0.02mg |
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| Phenylalanine | 0.11mg | 0.059mg |
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| Valine | 0.11mg | 0.081mg |
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| Histidine | 0.036mg | 0.032mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
206%
59%
Minerals Daily Need Coverage Score
34%
20%
Comparison summary
Which food contains less Sodium?
Scallion contains less Sodium (difference - 197mg)
Which food is cheaper?
Scallion is cheaper (difference - $0.2)
Which food is lower in Sugar?
Chard raw is lower in Sugar (difference - 1.23g)
Which food is lower in Saturated Fat?
Chard raw is lower in Saturated Fat (difference - 0.002g)
Which food is richer in minerals?
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)