Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Scallion vs Chard - In-Depth Nutrition Comparison

Compare

How are Scallion and Chard different?

  • Scallion is richer in Folate, while Chard is higher in Vitamin K, Vitamin A RAE, 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.

Infographic

Scallion vs Chard 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" 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 Magnesium +305%
Contains more Phosphorus +24.3%
Contains more Potassium +37.3%
Contains more Copper +115.7%
Equal in Zinc - 0.36
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 56% 15% 16% 25% 3% 11% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 68% 58% 20% 34% 28% 10% 60%
Contains more Calcium +41.2%
Contains less Sodium -92.5%
Contains more Iron +21.6%
Contains more Magnesium +305%
Contains more Phosphorus +24.3%
Contains more Potassium +37.3%
Contains more Copper +115.7%
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 A +513.4%
Contains more Vitamin E +243.6%
Contains more Vitamin C +59.6%
Contains more Vitamin B2 +12.5%
Contains more Vitamin B5 +129.3%
Contains more Vitamin B6 +62.3%
Contains more Vitamin K +301%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 11% 0% 63% 14% 19% 10% 5% 15% 48% 0% 518%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin B1 +37.5%
Contains more Vitamin B3 +31.3%
Contains more Folate +357.1%
Contains more Vitamin A +513.4%
Contains more Vitamin E +243.6%
Contains more Vitamin C +59.6%
Contains more Vitamin B2 +12.5%
Contains more Vitamin B5 +129.3%
Contains more Vitamin B6 +62.3%
Contains more Vitamin K +301%

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

All nutrients comparison - raw data values

Nutrient Scallion Chard Opinion
Net carbs 4.74g 2.14g Scallion
Protein 1.83g 1.8g Scallion
Fats 0.19g 0.2g Chard
Carbs 7.34g 3.74g Scallion
Calories 32kcal 19kcal Scallion
Starch g g
Fructose g g
Sugar 2.33g 1.1g Chard
Fiber 2.6g 1.6g Scallion
Calcium 72mg 51mg Scallion
Iron 1.48mg 1.8mg Chard
Magnesium 20mg 81mg Chard
Phosphorus 37mg 46mg Chard
Potassium 276mg 379mg Chard
Sodium 16mg 213mg Scallion
Zinc 0.39mg 0.36mg Scallion
Copper 0.083mg 0.179mg Chard
Vitamin A 997IU 6116IU Chard
Vitamin E 0.55mg 1.89mg Chard
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 30mg Chard
Vitamin B1 0.055mg 0.04mg Scallion
Vitamin B2 0.08mg 0.09mg Chard
Vitamin B3 0.525mg 0.4mg Scallion
Vitamin B5 0.075mg 0.172mg Chard
Vitamin B6 0.061mg 0.099mg Chard
Folate 64µg 14µg Scallion
Vitamin B12 0µg 0µg
Vitamin K 207µg 830µg Chard
Tryptophan 0.02mg 0.017mg Scallion
Threonine 0.072mg 0.083mg Chard
Isoleucine 0.077mg 0.147mg Chard
Leucine 0.109mg 0.13mg Chard
Lysine 0.091mg 0.099mg Chard
Methionine 0.02mg 0.019mg Scallion
Phenylalanine 0.059mg 0.11mg Chard
Valine 0.081mg 0.11mg Chard
Histidine 0.032mg 0.036mg Chard
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.032g 0.03g Chard
Monounsaturated Fat 0.027g 0.04g Chard
Polyunsaturated fat 0.074g 0.07g Scallion

Which food is preferable for your diet?

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

People also compare

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

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)

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.