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Chard vs. Scallion — In-Depth Nutrition Comparison

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How are Chard and Scallion different?

  • Chard is higher in Vitamin K, Vitamin A RAE, Magnesium, Iron, Vitamin E , Copper, Potassium, and Manganese, however, Scallion is richer in Folate.
  • Daily need coverage for Vitamin K from Chard is 100% higher.
  • Chard contains 11 times more Sodium than Scallion. While Chard contains 179mg of Sodium, Scallion contains only 16mg.

Chard, swiss, cooked, boiled, drained, without salt and Onions, spring or scallions (includes tops and bulb), raw are the varieties used in this article.

Infographic

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chard
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
Contains more MagnesiumMagnesium +330%
Contains more PotassiumPotassium +98.9%
Contains more IronIron +52.7%
Contains more CopperCopper +96.4%
Contains more ManganeseManganese +108.8%
Contains more SeleniumSelenium +50%
Contains more CalciumCalcium +24.1%
Contains more ZincZinc +18.2%
Contains more PhosphorusPhosphorus +12.1%
Contains less SodiumSodium -91.1%

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
6
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 60% 367% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
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 63% 60% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
Contains more Vitamin AVitamin A +514.2%
Contains more Vitamin E Vitamin E +243.6%
Contains more Vitamin B5Vitamin B5 +117.3%
Contains more Vitamin B6Vitamin B6 +39.3%
Contains more Vitamin KVitamin K +58.1%
Contains more CholineCholine +403.5%
Contains more Vitamin B1Vitamin B1 +61.8%
Contains more Vitamin B3Vitamin B3 +45.8%
Contains more FolateFolate +611.1%
~equal in Vitamin C ~18.8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.08mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
3
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more OtherOther +55.6%
Contains more FatsFats +137.5%
Contains more CarbsCarbs +77.7%
~equal in Protein ~1.83g
~equal in Water ~89.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
1
21% 29% 50%
Saturated Fat: Sat. Fat 0.012 g
Monounsaturated Fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
24% 20% 56%
Saturated Fat: Sat. Fat 0.032 g
Monounsaturated Fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains less Sat. FatSaturated Fat -62.5%
Contains more Mono. FatMonounsaturated Fat +68.8%
Contains more Poly. FatPolyunsaturated fat +164.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Scallion Opinion
Calories 20kcal 32kcal Scallion
Protein 1.88g 1.83g Chard
Fats 0.08g 0.19g Scallion
Vitamin C 18mg 18.8mg Scallion
Net carbs 2.03g 4.74g Scallion
Carbs 4.13g 7.34g Scallion
Magnesium 86mg 20mg Chard
Calcium 58mg 72mg Scallion
Potassium 549mg 276mg Chard
Iron 2.26mg 1.48mg Chard
Sugar 1.1g 2.33g Chard
Fiber 2.1g 2.6g Scallion
Copper 0.163mg 0.083mg Chard
Zinc 0.33mg 0.39mg Scallion
Phosphorus 33mg 37mg Scallion
Sodium 179mg 16mg Scallion
Vitamin A 6124IU 997IU Chard
Vitamin A RAE 306µg 50µg Chard
Vitamin E 1.89mg 0.55mg Chard
Manganese 0.334mg 0.16mg Chard
Selenium 0.9µg 0.6µg Chard
Vitamin B1 0.034mg 0.055mg Scallion
Vitamin B2 0.086mg 0.08mg Chard
Vitamin B3 0.36mg 0.525mg Scallion
Vitamin B5 0.163mg 0.075mg Chard
Vitamin B6 0.085mg 0.061mg Chard
Vitamin K 327.3µg 207µg Chard
Folate 9µg 64µg Scallion
Choline 28.7mg 5.7mg Chard
Saturated Fat 0.012g 0.032g Chard
Monounsaturated Fat 0.016g 0.027g Scallion
Polyunsaturated fat 0.028g 0.074g Scallion
Tryptophan 0.018mg 0.02mg Scallion
Threonine 0.086mg 0.072mg Chard
Isoleucine 0.154mg 0.077mg Chard
Leucine 0.135mg 0.109mg Chard
Lysine 0.103mg 0.091mg Chard
Methionine 0.02mg 0.02mg
Phenylalanine 0.114mg 0.059mg Chard
Valine 0.114mg 0.081mg Chard
Histidine 0.038mg 0.032mg Chard

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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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
105%
Chard
59%
Scallion
Minerals Daily Need Coverage Score
36%
Chard
20%
Scallion

Comparison summary

Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 163mg)
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 - 0.02g)
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 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)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.