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  6. Chard vs. Sweet onion

Chard vs. Sweet onion — In-Depth Nutrition Comparison

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Important differences between Chard and Sweet onion

  • Sweet onion has less Vitamin K, Vitamin A RAE, Iron, Magnesium, Vitamin C, Potassium, Vitamin E , Copper, and Manganese.
  • Chard's daily need coverage for Vitamin K is 273% more.
  • Sweet onion is lower in Sodium.

The food varieties used in the comparison are Chard, swiss, cooked, boiled, drained, without salt and Onions, sweet, raw.

Infographic

Chard vs Sweet onion 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
9
:
1
Sweet onion
Sweet onion
Contains more Calcium +190%
Contains more Iron +769.2%
Contains more Magnesium +855.6%
Contains more Phosphorus +22.2%
Contains more Potassium +361.3%
Contains more Zinc +153.8%
Contains more Copper +191.1%
Contains more Manganese +339.5%
Contains more Selenium +80%
Contains less Sodium -95.5%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Sweet onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 7% 12% 11% 2% 4% 19% 10% 3%
Contains more Calcium +190%
Contains more Iron +769.2%
Contains more Magnesium +855.6%
Contains more Phosphorus +22.2%
Contains more Potassium +361.3%
Contains more Zinc +153.8%
Contains more Copper +191.1%
Contains more Manganese +339.5%
Contains more Selenium +80%
Contains less Sodium -95.5%

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
8
:
3
Sweet onion
Sweet onion
Contains more Vitamin A +612300%
Contains more Vitamin E +9350%
Contains more Vitamin C +275%
Contains more Vitamin B2 +330%
Contains more Vitamin B3 +170.7%
Contains more Vitamin B5 +66.3%
Contains more Vitamin K +109000%
Contains more Vitamin B1 +20.6%
Contains more Vitamin B6 +52.9%
Contains more Folate +155.6%
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%
Sweet onion
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% 16% 11% 5% 3% 6% 30% 18% 0% 1%
Contains more Vitamin A +612300%
Contains more Vitamin E +9350%
Contains more Vitamin C +275%
Contains more Vitamin B2 +330%
Contains more Vitamin B3 +170.7%
Contains more Vitamin B5 +66.3%
Contains more Vitamin K +109000%
Contains more Vitamin B1 +20.6%
Contains more Vitamin B6 +52.9%
Contains more Folate +155.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
3
:
1
Sweet onion
Sweet onion
Contains more Protein +135%
Contains more Other +281.8%
Contains more Carbs +82.8%
Equal in Fats - 0.08
Equal in Water - 91.24
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Sweet onion
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Contains more Protein +135%
Contains more Other +281.8%
Contains more Carbs +82.8%
Equal in Fats - 0.08
Equal in Water - 91.24

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Sweet onion Opinion
Net carbs 2.03g 6.65g Sweet onion
Protein 1.88g 0.8g Chard
Fats 0.08g 0.08g
Carbs 4.13g 7.55g Sweet onion
Calories 20kcal 32kcal Sweet onion
Fructose 2.02g Sweet onion
Sugar 1.1g 5.02g Chard
Fiber 2.1g 0.9g Chard
Calcium 58mg 20mg Chard
Iron 2.26mg 0.26mg Chard
Magnesium 86mg 9mg Chard
Phosphorus 33mg 27mg Chard
Potassium 549mg 119mg Chard
Sodium 179mg 8mg Sweet onion
Zinc 0.33mg 0.13mg Chard
Copper 0.163mg 0.056mg Chard
Manganese 0.334mg 0.076mg Chard
Selenium 0.9µg 0.5µg Chard
Vitamin A 6124IU 1IU Chard
Vitamin A RAE 306µg 0µg Chard
Vitamin E 1.89mg 0.02mg Chard
Vitamin C 18mg 4.8mg Chard
Vitamin B1 0.034mg 0.041mg Sweet onion
Vitamin B2 0.086mg 0.02mg Chard
Vitamin B3 0.36mg 0.133mg Chard
Vitamin B5 0.163mg 0.098mg Chard
Vitamin B6 0.085mg 0.13mg Sweet onion
Folate 9µg 23µg Sweet onion
Vitamin K 327.3µg 0.3µg Chard
Tryptophan 0.018mg 0.009mg Chard
Threonine 0.086mg 0.018mg Chard
Isoleucine 0.154mg 0.014mg Chard
Leucine 0.135mg 0.025mg Chard
Lysine 0.103mg 0.033mg Chard
Methionine 0.02mg 0.009mg Chard
Phenylalanine 0.114mg 0.024mg Chard
Valine 0.114mg 0.02mg Chard
Histidine 0.038mg 0.011mg Chard
Saturated Fat 0.012g Sweet onion
Monounsaturated Fat 0.016g Chard
Polyunsaturated fat 0.028g Chard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Sweet onion
Low Fats diet Equal
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
7%
Sweet onion
Minerals Daily Need Coverage Score
36%
Chard
8%
Sweet onion

Comparison summary

Which food contains less Sodium?
Sweet onion
Sweet onion contains less Sodium (difference - 171mg)
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Sweet onion
Sweet onion is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 3.92g)
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 cheaper?
?
The foods are relatively equal in price ($)

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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.