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  6. Chard vs. Onion

Chard vs. Onion — In-Depth Nutrition Comparison

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Significant differences between Chard and Onion

  • The amount of Vitamin K, Vitamin A RAE, Iron, Magnesium, Copper, Vitamin E , Potassium, Vitamin C, and Manganese in Chard is higher than in Onion.
  • Chard covers your daily Vitamin K needs 272% more than Onion.
  • Onion contains less Sodium.

Specific food types used in this comparison are Chard, swiss, cooked, boiled, drained, without salt and Onions, raw.

Infographic

Chard vs 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.
Chard
Chard
9
:
1
Onion
Onion
Contains more Calcium +152.2%
Contains more Iron +976.2%
Contains more Magnesium +760%
Contains more Phosphorus +13.8%
Contains more Potassium +276%
Contains more Zinc +94.1%
Contains more Copper +317.9%
Contains more Manganese +158.9%
Contains more Selenium +80%
Contains less Sodium -97.8%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Calcium +152.2%
Contains more Iron +976.2%
Contains more Magnesium +760%
Contains more Phosphorus +13.8%
Contains more Potassium +276%
Contains more Zinc +94.1%
Contains more Copper +317.9%
Contains more Manganese +158.9%
Contains more Selenium +80%
Contains less Sodium -97.8%

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.
Chard
Chard
7
:
3
Onion
Onion
Contains more Vitamin A +306100%
Contains more Vitamin E +9350%
Contains more Vitamin C +143.2%
Contains more Vitamin B2 +218.5%
Contains more Vitamin B3 +210.3%
Contains more Vitamin B5 +32.5%
Contains more Vitamin K +81725%
Contains more Vitamin B1 +35.3%
Contains more Vitamin B6 +41.2%
Contains more Folate +111.1%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +306100%
Contains more Vitamin E +9350%
Contains more Vitamin C +143.2%
Contains more Vitamin B2 +218.5%
Contains more Vitamin B3 +210.3%
Contains more Vitamin B5 +32.5%
Contains more Vitamin K +81725%
Contains more Vitamin B1 +35.3%
Contains more Vitamin B6 +41.2%
Contains more Folate +111.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
3
:
2
Onion
Onion
Contains more Protein +70.9%
Contains more Other +260%
Contains more Fats +25%
Contains more Carbs +126.2%
Equal in Water - 89.11
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Protein +70.9%
Contains more Other +260%
Contains more Fats +25%
Contains more Carbs +126.2%
Equal in Water - 89.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
3
:
0
Onion
Onion
Contains less Saturated Fat -71.4%
Contains more Monounsaturated Fat +23.1%
Contains more Polyunsaturated fat +64.7%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains less Saturated Fat -71.4%
Contains more Monounsaturated Fat +23.1%
Contains more Polyunsaturated fat +64.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard Onion
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chard Onion Opinion
Net carbs 2.03g 7.64g Onion
Protein 1.88g 1.1g Chard
Fats 0.08g 0.1g Onion
Carbs 4.13g 9.34g Onion
Calories 20kcal 40kcal Onion
Fructose 1.29g Onion
Sugar 1.1g 4.24g Chard
Fiber 2.1g 1.7g Chard
Calcium 58mg 23mg Chard
Iron 2.26mg 0.21mg Chard
Magnesium 86mg 10mg Chard
Phosphorus 33mg 29mg Chard
Potassium 549mg 146mg Chard
Sodium 179mg 4mg Onion
Zinc 0.33mg 0.17mg Chard
Copper 0.163mg 0.039mg Chard
Manganese 0.334mg 0.129mg Chard
Selenium 0.9µg 0.5µg Chard
Vitamin A 6124IU 2IU Chard
Vitamin A RAE 306µg 0µg Chard
Vitamin E 1.89mg 0.02mg Chard
Vitamin C 18mg 7.4mg Chard
Vitamin B1 0.034mg 0.046mg Onion
Vitamin B2 0.086mg 0.027mg Chard
Vitamin B3 0.36mg 0.116mg Chard
Vitamin B5 0.163mg 0.123mg Chard
Vitamin B6 0.085mg 0.12mg Onion
Folate 9µg 19µg Onion
Vitamin K 327.3µg 0.4µg Chard
Tryptophan 0.018mg 0.014mg Chard
Threonine 0.086mg 0.021mg Chard
Isoleucine 0.154mg 0.014mg Chard
Leucine 0.135mg 0.025mg Chard
Lysine 0.103mg 0.039mg Chard
Methionine 0.02mg 0.002mg Chard
Phenylalanine 0.114mg 0.025mg Chard
Valine 0.114mg 0.021mg Chard
Histidine 0.038mg 0.014mg Chard
Saturated Fat 0.012g 0.042g Chard
Monounsaturated Fat 0.016g 0.013g Chard
Polyunsaturated fat 0.028g 0.017g Chard

Which food is preferable for your diet?

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

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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
113%
Chard
8%
Onion
Minerals Daily Need Coverage Score
36%
Chard
8%
Onion

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 175mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 17)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 3.14g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.03g)
Which food is cheaper?
Chard
Chard 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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/nutrients
  2. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.