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Scallion vs Chard - In-Depth Nutrition Comparison

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How are Scallion and Chard different?

  • Scallion is richer in Folate, while Chard is higher in Vitamin K, Vitamin A, Magnesium, Vitamin C, Copper, Manganese, and Vitamin E .
  • Chard covers your daily need of Vitamin K 519% more than Scallion.
  • Scallion contains 5 times more Folate than Chard. Scallion contains 64µg of Folate, while Chard contains 14µg.
  • Scallion is lower in Sodium.

Onions, spring or scallions (includes tops and bulb), raw and Chard, swiss, raw types were 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Chard
Contains more Calcium +41.2%
Contains less Sodium -92.5%
Contains more Iron +21.6%
Contains more Potassium +37.3%
Contains more Magnesium +305%
Contains more Copper +115.7%
Contains more Phosphorus +24.3%
Equal in Zinc - 0.36
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 22% 25% 15% 28% 11% 16% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 68% 16% 34% 58% 60% 10% 20% 28%
Contains more Calcium +41.2%
Contains less Sodium -92.5%
Contains more Iron +21.6%
Contains more Potassium +37.3%
Contains more Magnesium +305%
Contains more Copper +115.7%
Contains more Phosphorus +24.3%
Equal in Zinc - 0.36

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Chard
Contains more Vitamin B1 +37.5%
Contains more Vitamin B3 +31.3%
Contains more Folate +357.1%
Contains more Vitamin C +59.6%
Contains more Vitamin A +513.4%
Contains more Vitamin E +243.6%
Contains more Vitamin B2 +12.5%
Contains more Vitamin B5 +129.3%
Contains more Vitamin B6 +62.3%
Contains more Vitamin K +301%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 60% 11% 0% 14% 19% 10% 5% 15% 0% 518% 48%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 100% 367% 38% 0% 10% 21% 8% 11% 23% 0% 2075% 11%
Contains more Vitamin B1 +37.5%
Contains more Vitamin B3 +31.3%
Contains more Folate +357.1%
Contains more Vitamin C +59.6%
Contains more Vitamin A +513.4%
Contains more Vitamin E +243.6%
Contains more Vitamin B2 +12.5%
Contains more Vitamin B5 +129.3%
Contains more Vitamin B6 +62.3%
Contains more Vitamin K +301%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Scallion
222
Chard
Mineral Summary Score
21
Scallion
36
Chard

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
11%
Scallion
11%
Chard
Carbohydrates
7%
Scallion
4%
Chard
Fats
1%
Scallion
1%
Chard

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Scallion Chard
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Scallion Chard
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 197mg)
Which food is cheaper?
Scallion
Scallion is cheaper (difference - $0.2)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 1.23g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.002g)
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 lower in glycemic index?
?
The foods have equal glycemic indexes (32)

All nutrients comparison - raw data values

Nutrient Scallion Chard Opinion
Calories 32 19 Scallion
Protein 1.83 1.8 Scallion
Fats 0.19 0.2 Chard
Vitamin C 18.8 30 Chard
Carbs 7.34 3.74 Scallion
Cholesterol 0 0
Vitamin D 0 0
Iron 1.48 1.8 Chard
Calcium 72 51 Scallion
Potassium 276 379 Chard
Magnesium 20 81 Chard
Sugar 2.33 1.1 Chard
Fiber 2.6 1.6 Scallion
Copper 0.083 0.179 Chard
Zinc 0.39 0.36 Scallion
Starch
Phosphorus 37 46 Chard
Sodium 16 213 Scallion
Vitamin A 997 6116 Chard
Vitamin E 0.55 1.89 Chard
Vitamin D 0 0
Vitamin B1 0.055 0.04 Scallion
Vitamin B2 0.08 0.09 Chard
Vitamin B3 0.525 0.4 Scallion
Vitamin B5 0.075 0.172 Chard
Vitamin B6 0.061 0.099 Chard
Vitamin B12 0 0
Vitamin K 207 830 Chard
Folate 64 14 Scallion
Trans Fat 0 0
Saturated Fat 0.032 0.03 Chard
Monounsaturated Fat 0.027 0.04 Chard
Polyunsaturated fat 0.074 0.07 Scallion
Tryptophan 0.02 0.017 Scallion
Threonine 0.072 0.083 Chard
Isoleucine 0.077 0.147 Chard
Leucine 0.109 0.13 Chard
Lysine 0.091 0.099 Chard
Methionine 0.02 0.019 Scallion
Phenylalanine 0.059 0.11 Chard
Valine 0.081 0.11 Chard
Histidine 0.032 0.036 Chard
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/169991/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.