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  6. Chard vs. Welsh onion

Chard vs. Welsh onion — In-Depth Nutrition Comparison

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Differences between chard and welsh onion

  • Chard has more vitamin K, vitamin A, magnesium, iron, copper, potassium, vitamin E, and manganese, while welsh onion has more vitamin C.
  • Chard's daily need coverage for vitamin K is 112% higher.
  • Welsh onion contains 11 times less sodium than chard. Chard contains 179mg of sodium, while welsh onion contains 17mg.

The food types used in this comparison are Chard, swiss, cooked, boiled, drained, without salt and Onions, welsh, raw.

Infographic

Chard vs Welsh 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
7
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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +273.9%
Contains more CalciumCalcium +222.2%
Contains more PotassiumPotassium +159%
Contains more IronIron +85.2%
Contains more CopperCopper +132.9%
Contains more ManganeseManganese +143.8%
Contains more SeleniumSelenium +50%
Contains more ZincZinc +57.6%
Contains more PhosphorusPhosphorus +48.5%
Contains less SodiumSodium -90.5%

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
5
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% 102% 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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +270.6%
Contains more Vitamin B6Vitamin B6 +18.1%
Contains more Vitamin KVitamin K +69.2%
Contains more CholineCholine +441.5%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B3Vitamin B3 +11.1%
Contains more FolateFolate +77.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.09mg
~equal in Vitamin B5 ~0.169mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard Welsh onion DV% diff.
Vitamin K 327.3µg 193.4µg 112%
Vitamin A 306µg 34%
Magnesium 86mg 23mg 15%
Iron 2.26mg 1.22mg 13%
Potassium 549mg 212mg 10%
Vitamin C 18mg 27mg 10%
Copper 0.163mg 0.07mg 10%
Manganese 0.334mg 0.137mg 9%
Vitamin E 1.89mg 0.51mg 9%
Sodium 179mg 17mg 7%
Calcium 58mg 18mg 4%
Choline 28.7mg 5.3mg 4%
Folate 9µg 16µg 2%
Zinc 0.33mg 0.52mg 2%
Phosphorus 33mg 49mg 2%
Vitamin B6 0.085mg 0.072mg 1%
Polyunsaturated fat 0.028g 0.156g 1%
Calories 20kcal 34kcal 1%
Vitamin B1 0.034mg 0.05mg 1%
Selenium 0.9µg 0.6µg 1%
Fiber 2.1g 2.4g 1%
Carbs 4.13g 6.5g 1%
Protein 1.88g 1.9g 0%
Fats 0.08g 0.4g 0%
Net carbs 2.03g 4.1g N/A
Sugar 1.1g 2.18g N/A
Vitamin B2 0.086mg 0.09mg 0%
Vitamin B3 0.36mg 0.4mg 0%
Vitamin B5 0.163mg 0.169mg 0%
Saturated fat 0.012g 0.067g 0%
Monounsaturated fat 0.016g 0.056g 0%
Tryptophan 0.018mg 0.021mg 0%
Threonine 0.086mg 0.074mg 0%
Isoleucine 0.154mg 0.081mg 0%
Leucine 0.135mg 0.113mg 0%
Lysine 0.103mg 0.095mg 0%
Methionine 0.02mg 0.021mg 0%
Phenylalanine 0.114mg 0.061mg 0%
Valine 0.114mg 0.084mg 0%
Histidine 0.038mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
2
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% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more OtherOther +80%
Contains more FatsFats +400%
Contains more CarbsCarbs +57.4%
~equal in Protein ~1.9g
~equal in Water ~90.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
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 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains less Sat. FatSaturated fat -82.1%
Contains more Mono. FatMonounsaturated fat +250%
Contains more Poly. FatPolyunsaturated fat +457.1%

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.