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  6. Chard vs. Shallot

Chard vs. Shallot — In-Depth Nutrition Comparison

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A recap on differences between Chard and Shallot

  • Chard is higher in Vitamin K, Vitamin A RAE, Magnesium, Iron, Vitamin E , Vitamin C, Copper, and Potassium, yet Shallot is higher in Vitamin B6.
  • Chard covers your daily Vitamin K needs 272% more than Shallot.
  • The amount of Sodium in Shallot is lower.

Food varieties used in this article are Chard, swiss, cooked, boiled, drained, without salt and Shallots, raw.

Infographic

Chard vs Shallot 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
6
:
4
Shallot
Shallot
Contains more Calcium +56.8%
Contains more Iron +88.3%
Contains more Magnesium +309.5%
Contains more Potassium +64.4%
Contains more Copper +85.2%
Contains more Manganese +14.4%
Contains more Phosphorus +81.8%
Contains less Sodium -93.3%
Contains more Zinc +21.2%
Contains more Selenium +33.3%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Shallot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
Contains more Calcium +56.8%
Contains more Iron +88.3%
Contains more Magnesium +309.5%
Contains more Potassium +64.4%
Contains more Copper +85.2%
Contains more Manganese +14.4%
Contains more Phosphorus +81.8%
Contains less Sodium -93.3%
Contains more Zinc +21.2%
Contains more Selenium +33.3%

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
6
:
4
Shallot
Shallot
Contains more Vitamin A +153000%
Contains more Vitamin E +4625%
Contains more Vitamin C +125%
Contains more Vitamin B2 +330%
Contains more Vitamin B3 +80%
Contains more Vitamin K +40812.5%
Contains more Vitamin B1 +76.5%
Contains more Vitamin B5 +77.9%
Contains more Vitamin B6 +305.9%
Contains more Folate +277.8%
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%
Shallot
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% 27% 15% 5% 4% 18% 80% 26% 0% 2%
Contains more Vitamin A +153000%
Contains more Vitamin E +4625%
Contains more Vitamin C +125%
Contains more Vitamin B2 +330%
Contains more Vitamin B3 +80%
Contains more Vitamin K +40812.5%
Contains more Vitamin B1 +76.5%
Contains more Vitamin B5 +77.9%
Contains more Vitamin B6 +305.9%
Contains more Folate +277.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
2
:
3
Shallot
Shallot
Contains more Water +16.1%
Contains more Other +57.5%
Contains more Protein +33%
Contains more Fats +25%
Contains more Carbs +306.8%
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Shallot
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more Water +16.1%
Contains more Other +57.5%
Contains more Protein +33%
Contains more Fats +25%
Contains more Carbs +306.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
2
:
1
Shallot
Shallot
Contains less Saturated Fat -29.4%
Contains more Monounsaturated Fat +14.3%
Contains more Polyunsaturated fat +39.3%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Shallot
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 g
Contains less Saturated Fat -29.4%
Contains more Monounsaturated Fat +14.3%
Contains more Polyunsaturated fat +39.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard Shallot
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard Shallot Opinion
Net carbs 2.03g 13.6g Shallot
Protein 1.88g 2.5g Shallot
Fats 0.08g 0.1g Shallot
Carbs 4.13g 16.8g Shallot
Calories 20kcal 72kcal Shallot
Sugar 1.1g 7.87g Chard
Fiber 2.1g 3.2g Shallot
Calcium 58mg 37mg Chard
Iron 2.26mg 1.2mg Chard
Magnesium 86mg 21mg Chard
Phosphorus 33mg 60mg Shallot
Potassium 549mg 334mg Chard
Sodium 179mg 12mg Shallot
Zinc 0.33mg 0.4mg Shallot
Copper 0.163mg 0.088mg Chard
Manganese 0.334mg 0.292mg Chard
Selenium 0.9µg 1.2µg Shallot
Vitamin A 6124IU 4IU Chard
Vitamin A RAE 306µg 0µg Chard
Vitamin E 1.89mg 0.04mg Chard
Vitamin C 18mg 8mg Chard
Vitamin B1 0.034mg 0.06mg Shallot
Vitamin B2 0.086mg 0.02mg Chard
Vitamin B3 0.36mg 0.2mg Chard
Vitamin B5 0.163mg 0.29mg Shallot
Vitamin B6 0.085mg 0.345mg Shallot
Folate 9µg 34µg Shallot
Vitamin K 327.3µg 0.8µg Chard
Tryptophan 0.018mg 0.028mg Shallot
Threonine 0.086mg 0.098mg Shallot
Isoleucine 0.154mg 0.106mg Chard
Leucine 0.135mg 0.149mg Shallot
Lysine 0.103mg 0.125mg Shallot
Methionine 0.02mg 0.027mg Shallot
Phenylalanine 0.114mg 0.081mg Chard
Valine 0.114mg 0.11mg Chard
Histidine 0.038mg 0.043mg Shallot
Saturated Fat 0.012g 0.017g Chard
Monounsaturated Fat 0.016g 0.014g Chard
Polyunsaturated fat 0.028g 0.039g Shallot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Shallot
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
15%
Shallot
Minerals Daily Need Coverage Score
36%
Chard
21%
Shallot

Comparison summary

Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 167mg)
Which food is lower in glycemic index?
Shallot
Shallot is lower in glycemic index (difference - 2)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 6.77g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.005g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.3)
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 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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.