Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Chard raw vs. Shallot — In-Depth Nutrition Comparison

Compare

The main differences between chard raw and shallot

  • Chard raw is richer in vitamin K, vitamin A, vitamin C, magnesium, vitamin E, copper, and iron, yet shallot is richer in vitamin B6 and fiber.
  • Daily need coverage for vitamin K for chard raw is 691% higher.
  • Chard raw contains 1529 times more vitamin A than shallot. Chard raw contains 6116IU of vitamin A, while shallot contains 4IU.
  • Shallot contains less sodium.

Food types used in this article are Chard, swiss, raw and Shallots, raw.

Infographic

Chard raw vs Shallot 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.
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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains more MagnesiumMagnesium +285.7%
Contains more CalciumCalcium +37.8%
Contains more PotassiumPotassium +13.5%
Contains more IronIron +50%
Contains more CopperCopper +103.4%
Contains more ManganeseManganese +25.3%
Contains more ZincZinc +11.1%
Contains more PhosphorusPhosphorus +30.4%
Contains less SodiumSodium -94.4%
Contains more SeleniumSelenium +33.3%

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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
Contains more Vitamin CVitamin C +275%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4625%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin KVitamin K +103650%
Contains more CholineCholine +59.3%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B5Vitamin B5 +68.6%
Contains more Vitamin B6Vitamin B6 +248.5%
Contains more FolateFolate +142.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more FatsFats +100%
Contains more WaterWater +16.1%
Contains more OtherOther +100%
Contains more ProteinProtein +38.9%
Contains more CarbsCarbs +349.2%

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 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +185.7%
Contains more Poly. FatPolyunsaturated fat +79.5%
Contains less Sat. FatSaturated fat -43.3%

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 Shallot
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Shallot DV% diff.
Vitamin K 830µg 0.8µg 691%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 8mg 24%
Vitamin B6 0.099mg 0.345mg 19%
Magnesium 81mg 21mg 14%
Vitamin E 1.89mg 0.04mg 12%
Copper 0.179mg 0.088mg 10%
Sodium 213mg 12mg 9%
Iron 1.8mg 1.2mg 8%
Fiber 1.6g 3.2g 6%
Folate 14µg 34µg 5%
Vitamin B2 0.09mg 0.02mg 5%
Carbs 3.74g 16.8g 4%
Calories 19kcal 72kcal 3%
Manganese 0.366mg 0.292mg 3%
Vitamin B5 0.172mg 0.29mg 2%
Vitamin B1 0.04mg 0.06mg 2%
Phosphorus 46mg 60mg 2%
Selenium 0.9µg 1.2µg 1%
Protein 1.8g 2.5g 1%
Vitamin B3 0.4mg 0.2mg 1%
Potassium 379mg 334mg 1%
Calcium 51mg 37mg 1%
Choline 18mg 11.3mg 1%
Fats 0.2g 0.1g 0%
Net carbs 2.14g 13.6g N/A
Sugar 1.1g 7.87g N/A
Zinc 0.36mg 0.4mg 0%
Saturated fat 0.03g 0.017g 0%
Monounsaturated fat 0.04g 0.014g 0%
Polyunsaturated fat 0.07g 0.039g 0%
Tryptophan 0.017mg 0.028mg 0%
Threonine 0.083mg 0.098mg 0%
Isoleucine 0.147mg 0.106mg 0%
Leucine 0.13mg 0.149mg 0%
Lysine 0.099mg 0.125mg 0%
Methionine 0.019mg 0.027mg 0%
Phenylalanine 0.11mg 0.081mg 0%
Valine 0.11mg 0.11mg 0%
Histidine 0.036mg 0.043mg 0%

Which food is preferable for your diet?

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

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
185%
Chard raw
14%
Shallot
Minerals Daily Need Coverage Score
34%
Chard raw
21%
Shallot

Comparison summary

Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 201mg)
Which food is lower in Saturated fat?
Shallot
Shallot is lower in Saturated fat (difference - 0.013g)
Which food is lower in glycemic index?
Shallot
Shallot is lower in glycemic index (difference - 2)
Which food is cheaper?
Shallot
Shallot is cheaper (difference - $0.1)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 6.77g)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.