Scallion vs. Chard — In-Depth Nutrition Comparison
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How are Scallion and Chard different?
- Scallion is higher in Folate, however, Chard is richer in Vitamin K, Vitamin A RAE, Magnesium, Iron, Vitamin E , Copper, Potassium, and Manganese.
- Daily need coverage for Vitamin K from Chard is 100% higher.
- Scallion contains 7 times more Folate than Chard. While Scallion contains 64µg of Folate, Chard contains only 9µg.
- Scallion has less Sodium.
Onions, spring or scallions (includes tops and bulb), raw and Chard, swiss, cooked, boiled, drained, without salt are the varieties used in this article.
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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.
Contains
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Calcium
+24.1%
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Phosphorus
+12.1%
Contains
less
Sodium
-91.1%
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Zinc
+18.2%
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Iron
+52.7%
Contains
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Magnesium
+330%
Contains
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Potassium
+98.9%
Contains
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Copper
+96.4%
Contains
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Manganese
+108.8%
Contains
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Selenium
+50%
Contains
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Calcium
+24.1%
Contains
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Phosphorus
+12.1%
Contains
less
Sodium
-91.1%
Contains
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Zinc
+18.2%
Contains
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Iron
+52.7%
Contains
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Magnesium
+330%
Contains
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Potassium
+98.9%
Contains
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Copper
+96.4%
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Manganese
+108.8%
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Selenium
+50%
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.
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Contains
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Vitamin B1
+61.8%
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Vitamin B3
+45.8%
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Folate
+611.1%
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Vitamin A
+514.2%
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Vitamin E
+243.6%
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Vitamin B5
+117.3%
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Vitamin B6
+39.3%
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Vitamin K
+58.1%
Equal in Vitamin C - 18
Equal in Vitamin B2 - 0.086
Contains
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Vitamin B1
+61.8%
Contains
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Vitamin B3
+45.8%
Contains
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Folate
+611.1%
Contains
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Vitamin A
+514.2%
Contains
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Vitamin E
+243.6%
Contains
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Vitamin B5
+117.3%
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Vitamin B6
+39.3%
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Vitamin K
+58.1%
Equal in Vitamin C - 18
Equal in Vitamin B2 - 0.086
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+137.5%
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Carbs
+77.7%
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Other
+55.6%
Equal in Protein - 1.88
Equal in Water - 92.65
Contains
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Fats
+137.5%
Contains
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Carbs
+77.7%
Contains
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Other
+55.6%
Equal in Protein - 1.88
Equal in Water - 92.65
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+68.8%
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Polyunsaturated fat
+164.3%
Contains
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Saturated Fat
-62.5%
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Monounsaturated Fat
+68.8%
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Polyunsaturated fat
+164.3%
Contains
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Saturated Fat
-62.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 4.74g | 2.03g |
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| Protein | 1.83g | 1.88g |
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| Fats | 0.19g | 0.08g |
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| Carbs | 7.34g | 4.13g |
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| Calories | 32kcal | 20kcal |
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| Sugar | 2.33g | 1.1g |
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| Fiber | 2.6g | 2.1g |
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| Calcium | 72mg | 58mg |
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| Iron | 1.48mg | 2.26mg |
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| Magnesium | 20mg | 86mg |
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| Phosphorus | 37mg | 33mg |
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| Potassium | 276mg | 549mg |
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| Sodium | 16mg | 179mg |
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| Zinc | 0.39mg | 0.33mg |
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| Copper | 0.083mg | 0.163mg |
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| Manganese | 0.16mg | 0.334mg |
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| Selenium | 0.6µg | 0.9µg |
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| Vitamin A | 997IU | 6124IU |
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| Vitamin A RAE | 50µg | 306µg |
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| Vitamin E | 0.55mg | 1.89mg |
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| Vitamin C | 18.8mg | 18mg |
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| Vitamin B1 | 0.055mg | 0.034mg |
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| Vitamin B2 | 0.08mg | 0.086mg |
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| Vitamin B3 | 0.525mg | 0.36mg |
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| Vitamin B5 | 0.075mg | 0.163mg |
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| Vitamin B6 | 0.061mg | 0.085mg |
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| Folate | 64µg | 9µg |
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| Vitamin K | 207µg | 327.3µg |
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| Tryptophan | 0.02mg | 0.018mg |
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| Threonine | 0.072mg | 0.086mg |
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| Isoleucine | 0.077mg | 0.154mg |
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| Leucine | 0.109mg | 0.135mg |
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| Lysine | 0.091mg | 0.103mg |
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| Methionine | 0.02mg | 0.02mg | |
| Phenylalanine | 0.059mg | 0.114mg |
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| Valine | 0.081mg | 0.114mg |
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| Histidine | 0.032mg | 0.038mg |
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| Saturated Fat | 0.032g | 0.012g |
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| Monounsaturated Fat | 0.027g | 0.016g |
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| Polyunsaturated fat | 0.074g | 0.028g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| 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
63%
113%
Minerals Daily Need Coverage Score
20%
36%
Comparison summary
Which food contains less Sodium?
Scallion contains less Sodium (difference - 163mg)
Which food is lower in Sugar?
Chard is lower in Sugar (difference - 1.23g)
Which food is lower in Saturated Fat?
Chard is lower in Saturated Fat (difference - 0.02g)
Which food is cheaper?
Chard is cheaper (difference - $0.2)
Which food is richer in minerals?
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.