Chard vs. Scallion — In-Depth Nutrition Comparison
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How are Chard and Scallion different?
- Chard is richer in Vitamin K, Vitamin A RAE, Magnesium, Vitamin C, Copper, Manganese, and Vitamin E , while Scallion is higher in Folate.
- Chard covers your daily need of Vitamin K 519% more than Scallion.
- Chard contains 13 times more Sodium than Scallion. Chard 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.
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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
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Iron
+21.6%
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Magnesium
+305%
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Phosphorus
+24.3%
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Potassium
+37.3%
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Copper
+115.7%
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Manganese
+128.8%
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Selenium
+50%
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Calcium
+41.2%
Contains
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Sodium
-92.5%
Equal in Zinc - 0.39
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Iron
+21.6%
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Magnesium
+305%
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Phosphorus
+24.3%
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Potassium
+37.3%
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Copper
+115.7%
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Manganese
+128.8%
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Selenium
+50%
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Calcium
+41.2%
Contains
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Sodium
-92.5%
Equal in Zinc - 0.39
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.
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Contains
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Vitamin A
+513.4%
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Vitamin E
+243.6%
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Vitamin C
+59.6%
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Vitamin B2
+12.5%
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Vitamin B5
+129.3%
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Vitamin B6
+62.3%
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Vitamin K
+301%
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Vitamin B1
+37.5%
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Vitamin B3
+31.3%
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Folate
+357.1%
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Vitamin A
+513.4%
Contains
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Vitamin E
+243.6%
Contains
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Vitamin C
+59.6%
Contains
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Vitamin B2
+12.5%
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Vitamin B5
+129.3%
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Vitamin B6
+62.3%
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Vitamin K
+301%
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Vitamin B1
+37.5%
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Vitamin B3
+31.3%
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Folate
+357.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Other
+97.5%
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Carbs
+96.3%
Equal in Protein - 1.83
Equal in Fats - 0.19
Equal in Water - 89.83
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Other
+97.5%
Contains
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Carbs
+96.3%
Equal in Protein - 1.83
Equal in Fats - 0.19
Equal in Water - 89.83
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+48.1%
Equal in Saturated Fat - 0.032
Equal in Polyunsaturated fat - 0.074
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Monounsaturated Fat
+48.1%
Equal in Saturated Fat - 0.032
Equal in Polyunsaturated fat - 0.074
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 |
Net carbs | 2.14g | 4.74g |
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Protein | 1.8g | 1.83g |
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Fats | 0.2g | 0.19g |
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Carbs | 3.74g | 7.34g |
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Calories | 19kcal | 32kcal |
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Sugar | 1.1g | 2.33g |
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Fiber | 1.6g | 2.6g |
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Calcium | 51mg | 72mg |
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Iron | 1.8mg | 1.48mg |
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Magnesium | 81mg | 20mg |
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Phosphorus | 46mg | 37mg |
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Potassium | 379mg | 276mg |
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Sodium | 213mg | 16mg |
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Zinc | 0.36mg | 0.39mg |
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Copper | 0.179mg | 0.083mg |
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Manganese | 0.366mg | 0.16mg |
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Selenium | 0.9µg | 0.6µg |
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Vitamin A | 6116IU | 997IU |
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Vitamin A RAE | 306µg | 50µg |
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Vitamin E | 1.89mg | 0.55mg |
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Vitamin C | 30mg | 18.8mg |
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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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Folate | 14µg | 64µg |
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Vitamin K | 830µg | 207µg |
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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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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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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low Glycemic Index diet | Equal |
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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
222%

63%

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 is lower in Sugar (difference - 1.23g)
Which food is lower in Saturated Fat?

Chard is lower in Saturated Fat (difference - 0.002g)
Which food is richer in minerals?

Chard is relatively richer in minerals
Which food is richer in vitamins?

Chard 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)