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  6. Chard raw vs. Welsh onion

Chard raw vs. Welsh onion — In-Depth Nutrition Comparison

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Significant differences between chard raw and welsh onion

  • The amount of vitamin K, vitamin A, magnesium, copper, manganese, vitamin E, and iron in chard raw is higher than in welsh onion.
  • Chard raw covers your daily vitamin K needs 530% more than welsh onion.
  • Welsh onion has 13 times less sodium than chard raw. Chard raw has 213mg of sodium, while welsh onion has 17mg.

Specific food types used in this comparison are Chard, swiss, raw and Onions, welsh, raw.

Infographic

Chard raw vs Welsh onion 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +252.2%
Contains more CalciumCalcium +183.3%
Contains more PotassiumPotassium +78.8%
Contains more IronIron +47.5%
Contains more CopperCopper +155.7%
Contains more ManganeseManganese +167.2%
Contains more SeleniumSelenium +50%
Contains more ZincZinc +44.4%
Contains less SodiumSodium -92%
~equal in Phosphorus ~49mg

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +270.6%
Contains more Vitamin B6Vitamin B6 +37.5%
Contains more Vitamin KVitamin K +329.2%
Contains more CholineCholine +239.6%
Contains more Vitamin B1Vitamin B1 +25%
Contains more FolateFolate +14.3%
~equal in Vitamin C ~27mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.09mg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B5 ~0.169mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Welsh onion DV% diff.
Vitamin K 830µg 193.4µg 531%
Vitamin A 306µg 34%
Magnesium 81mg 23mg 14%
Copper 0.179mg 0.07mg 12%
Manganese 0.366mg 0.137mg 10%
Vitamin E 1.89mg 0.51mg 9%
Sodium 213mg 17mg 9%
Iron 1.8mg 1.22mg 7%
Potassium 379mg 212mg 5%
Calcium 51mg 18mg 3%
Fiber 1.6g 2.4g 3%
Vitamin C 30mg 27mg 3%
Choline 18mg 5.3mg 2%
Vitamin B6 0.099mg 0.072mg 2%
Folate 14µg 16µg 1%
Selenium 0.9µg 0.6µg 1%
Polyunsaturated fat 0.07g 0.156g 1%
Calories 19kcal 34kcal 1%
Vitamin B1 0.04mg 0.05mg 1%
Zinc 0.36mg 0.52mg 1%
Carbs 3.74g 6.5g 1%
Protein 1.8g 1.9g 0%
Fats 0.2g 0.4g 0%
Net carbs 2.14g 4.1g N/A
Sugar 1.1g 2.18g N/A
Phosphorus 46mg 49mg 0%
Vitamin B2 0.09mg 0.09mg 0%
Vitamin B3 0.4mg 0.4mg 0%
Vitamin B5 0.172mg 0.169mg 0%
Saturated fat 0.03g 0.067g 0%
Monounsaturated fat 0.04g 0.056g 0%
Tryptophan 0.017mg 0.021mg 0%
Threonine 0.083mg 0.074mg 0%
Isoleucine 0.147mg 0.081mg 0%
Leucine 0.13mg 0.113mg 0%
Lysine 0.099mg 0.095mg 0%
Methionine 0.019mg 0.021mg 0%
Phenylalanine 0.11mg 0.061mg 0%
Valine 0.11mg 0.084mg 0%
Histidine 0.036mg 0.033mg 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% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more OtherOther +128.6%
Contains more FatsFats +100%
Contains more CarbsCarbs +73.8%
~equal in Protein ~1.9g
~equal in Water ~90.5g

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 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains less Sat. FatSaturated fat -55.2%
Contains more Mono. FatMonounsaturated fat +40%
Contains more Poly. FatPolyunsaturated fat +122.9%

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.