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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 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.

Infographic

Chard vs Scallion 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" 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 Magnesium +305%
Contains more Phosphorus +24.3%
Contains more Potassium +37.3%
Contains more Copper +115.7%
Contains more Calcium +41.2%
Contains less Sodium -92.5%
Equal in Zinc - 0.39
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 68% 58% 20% 34% 28% 10% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 56% 15% 16% 25% 3% 11% 28%
Contains more Iron +21.6%
Contains more Magnesium +305%
Contains more Phosphorus +24.3%
Contains more Potassium +37.3%
Contains more Copper +115.7%
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 A +513.4%
Contains more Vitamin E +243.6%
Contains more Vitamin C +59.6%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 11% 0% 63% 14% 19% 10% 5% 15% 48% 0% 518%
Contains more Vitamin A +513.4%
Contains more Vitamin E +243.6%
Contains more Vitamin C +59.6%
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%

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

All nutrients comparison - raw data values

Nutrient Chard Scallion Opinion
Net carbs 2.14g 4.74g Scallion
Protein 1.8g 1.83g Scallion
Fats 0.2g 0.19g Chard
Carbs 3.74g 7.34g Scallion
Calories 19kcal 32kcal Scallion
Starch g g
Fructose g g
Sugar 1.1g 2.33g Chard
Fiber 1.6g 2.6g Scallion
Calcium 51mg 72mg Scallion
Iron 1.8mg 1.48mg Chard
Magnesium 81mg 20mg Chard
Phosphorus 46mg 37mg Chard
Potassium 379mg 276mg Chard
Sodium 213mg 16mg Scallion
Zinc 0.36mg 0.39mg Scallion
Copper 0.179mg 0.083mg Chard
Vitamin A 6116IU 997IU Chard
Vitamin E 1.89mg 0.55mg Chard
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 30mg 18.8mg Chard
Vitamin B1 0.04mg 0.055mg Scallion
Vitamin B2 0.09mg 0.08mg Chard
Vitamin B3 0.4mg 0.525mg Scallion
Vitamin B5 0.172mg 0.075mg Chard
Vitamin B6 0.099mg 0.061mg Chard
Folate 14µg 64µg Scallion
Vitamin B12 0µg 0µg
Vitamin K 830µg 207µg Chard
Tryptophan 0.017mg 0.02mg Scallion
Threonine 0.083mg 0.072mg Chard
Isoleucine 0.147mg 0.077mg Chard
Leucine 0.13mg 0.109mg Chard
Lysine 0.099mg 0.091mg Chard
Methionine 0.019mg 0.02mg Scallion
Phenylalanine 0.11mg 0.059mg Chard
Valine 0.11mg 0.081mg Chard
Histidine 0.036mg 0.032mg Chard
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.03g 0.032g Chard
Monounsaturated Fat 0.04g 0.027g Chard
Polyunsaturated fat 0.07g 0.074g Scallion

Which food is preferable for your diet?

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

People also compare

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

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)

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.