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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 A, vitamin K, magnesium, iron, vitamin E, copper, potassium, and manganese.
  • Daily need coverage for vitamin A for chard is 103% 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.

Infographic

Scallion vs Chard infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
Chard
6
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%
Contains more CalciumCalcium +24.1%
Contains more ZincZinc +18.2%
Contains more PhosphorusPhosphorus +12.1%
Contains less SodiumSodium -91.1%
Contains more MagnesiumMagnesium +330%
Contains more PotassiumPotassium +98.9%
Contains more IronIron +52.7%
Contains more CopperCopper +96.4%
Contains more ManganeseManganese +108.8%
Contains more SeleniumSelenium +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.
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 63% 17% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
Chard
6
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%
Contains more Vitamin B1Vitamin B1 +61.8%
Contains more Vitamin B3Vitamin B3 +45.8%
Contains more FolateFolate +611.1%
Contains more Vitamin AVitamin A +512%
Contains more Vitamin EVitamin E +243.6%
Contains more Vitamin B5Vitamin B5 +117.3%
Contains more Vitamin B6Vitamin B6 +39.3%
Contains more Vitamin KVitamin K +58.1%
Contains more CholineCholine +403.5%
~equal in Vitamin C ~18mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.086mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Scallion Chard DV% diff.
Vitamin K 207µg 327.3µg 100%
Vitamin A 50µg 306µg 28%
Magnesium 20mg 86mg 16%
Folate 64µg 9µg 14%
Iron 1.48mg 2.26mg 10%
Vitamin E 0.55mg 1.89mg 9%
Copper 0.083mg 0.163mg 9%
Manganese 0.16mg 0.334mg 8%
Potassium 276mg 549mg 8%
Sodium 16mg 179mg 7%
Choline 5.7mg 28.7mg 4%
Vitamin B5 0.075mg 0.163mg 2%
Fiber 2.6g 2.1g 2%
Vitamin B6 0.061mg 0.085mg 2%
Vitamin B1 0.055mg 0.034mg 2%
Vitamin B3 0.525mg 0.36mg 1%
Selenium 0.6µg 0.9µg 1%
Calories 32kcal 20kcal 1%
Phosphorus 37mg 33mg 1%
Zinc 0.39mg 0.33mg 1%
Calcium 72mg 58mg 1%
Carbs 7.34g 4.13g 1%
Vitamin C 18.8mg 18mg 1%
Protein 1.83g 1.88g 0%
Fats 0.19g 0.08g 0%
Net carbs 4.74g 2.03g N/A
Sugar 2.33g 1.1g N/A
Vitamin B2 0.08mg 0.086mg 0%
Saturated fat 0.032g 0.012g 0%
Monounsaturated fat 0.027g 0.016g 0%
Polyunsaturated fat 0.074g 0.028g 0%
Tryptophan 0.02mg 0.018mg 0%
Threonine 0.072mg 0.086mg 0%
Isoleucine 0.077mg 0.154mg 0%
Leucine 0.109mg 0.135mg 0%
Lysine 0.091mg 0.103mg 0%
Methionine 0.02mg 0.02mg 0%
Phenylalanine 0.059mg 0.114mg 0%
Valine 0.081mg 0.114mg 0%
Histidine 0.032mg 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Chard
3
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more FatsFats +137.5%
Contains more CarbsCarbs +77.7%
Contains more OtherOther +55.6%
~equal in Protein ~1.88g
~equal in Water ~92.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
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
Contains more Mono. FatMonounsaturated fat +68.8%
Contains more Poly. FatPolyunsaturated fat +164.3%
Contains less Sat. FatSaturated fat -62.5%

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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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.