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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, 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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Chard vs Scallion 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Chard
5
:
Contains more Iron +21.6%
Contains more Potassium +37.3%
Contains more Magnesium +305%
Contains more Copper +115.7%
Contains more Phosphorus +24.3%
Contains more Calcium +41.2%
Contains less Sodium -92.5%
Equal in Zinc - 0.39
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 68% 16% 34% 58% 60% 10% 20% 28%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 22% 25% 15% 28% 11% 16% 3%
Contains more Iron +21.6%
Contains more Potassium +37.3%
Contains more Magnesium +305%
Contains more Copper +115.7%
Contains more Phosphorus +24.3%
Contains more Calcium +41.2%
Contains less 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Chard
7
:
Contains more Vitamin C +59.6%
Contains more Vitamin A +513.4%
Contains more Vitamin E +243.6%
Contains more Vitamin B2 +12.5%
Contains more Vitamin B5 +129.3%
Contains more Vitamin B6 +62.3%
Contains more Vitamin K +301%
Contains more Vitamin B1 +37.5%
Contains more Vitamin B3 +31.3%
Contains more Folate +357.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 100% 367% 38% 0% 10% 21% 8% 11% 23% 0% 2075% 11%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 60% 11% 0% 14% 19% 10% 5% 15% 0% 518% 48%
Contains more Vitamin C +59.6%
Contains more Vitamin A +513.4%
Contains more Vitamin E +243.6%
Contains more Vitamin B2 +12.5%
Contains more Vitamin B5 +129.3%
Contains more Vitamin B6 +62.3%
Contains more Vitamin K +301%
Contains more Vitamin B1 +37.5%
Contains more Vitamin B3 +31.3%
Contains more Folate +357.1%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
222
Chard
63
Scallion
Mineral Summary Score
36
Chard
21
Scallion

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
11%
Chard
11%
Scallion
Carbohydrates
4%
Chard
7%
Scallion
Fats
1%
Chard
1%
Scallion

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chard Scallion
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Scallion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 197mg)
Which food is cheaper?
Scallion
Scallion is cheaper (difference - $0.2)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 1.23g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.002g)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

All nutrients comparison - raw data values

Nutrient Chard Scallion Opinion
Calories 19 32 Scallion
Protein 1.8 1.83 Scallion
Fats 0.2 0.19 Chard
Vitamin C 30 18.8 Chard
Carbs 3.74 7.34 Scallion
Cholesterol 0 0
Vitamin D 0 0
Iron 1.8 1.48 Chard
Calcium 51 72 Scallion
Potassium 379 276 Chard
Magnesium 81 20 Chard
Sugar 1.1 2.33 Chard
Fiber 1.6 2.6 Scallion
Copper 0.179 0.083 Chard
Zinc 0.36 0.39 Scallion
Starch
Phosphorus 46 37 Chard
Sodium 213 16 Scallion
Vitamin A 6116 997 Chard
Vitamin E 1.89 0.55 Chard
Vitamin D 0 0
Vitamin B1 0.04 0.055 Scallion
Vitamin B2 0.09 0.08 Chard
Vitamin B3 0.4 0.525 Scallion
Vitamin B5 0.172 0.075 Chard
Vitamin B6 0.099 0.061 Chard
Vitamin B12 0 0
Vitamin K 830 207 Chard
Folate 14 64 Scallion
Trans Fat 0 0
Saturated Fat 0.03 0.032 Chard
Monounsaturated Fat 0.04 0.027 Chard
Polyunsaturated fat 0.07 0.074 Scallion
Tryptophan 0.017 0.02 Scallion
Threonine 0.083 0.072 Chard
Isoleucine 0.147 0.077 Chard
Leucine 0.13 0.109 Chard
Lysine 0.099 0.091 Chard
Methionine 0.019 0.02 Scallion
Phenylalanine 0.11 0.059 Chard
Valine 0.11 0.081 Chard
Histidine 0.036 0.032 Chard
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
  2. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.