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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 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.

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% 60% 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% 367% 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 +514.2%
Contains more Vitamin E Vitamin 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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Scallion Chard
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Scallion Chard Opinion
Calories 32kcal 20kcal Scallion
Protein 1.83g 1.88g Chard
Fats 0.19g 0.08g Scallion
Vitamin C 18.8mg 18mg Scallion
Net carbs 4.74g 2.03g Scallion
Carbs 7.34g 4.13g Scallion
Magnesium 20mg 86mg Chard
Calcium 72mg 58mg Scallion
Potassium 276mg 549mg Chard
Iron 1.48mg 2.26mg Chard
Sugar 2.33g 1.1g Chard
Fiber 2.6g 2.1g Scallion
Copper 0.083mg 0.163mg Chard
Zinc 0.39mg 0.33mg Scallion
Phosphorus 37mg 33mg Scallion
Sodium 16mg 179mg Scallion
Vitamin A 997IU 6124IU Chard
Vitamin A RAE 50µg 306µg Chard
Vitamin E 0.55mg 1.89mg Chard
Manganese 0.16mg 0.334mg Chard
Selenium 0.6µg 0.9µg Chard
Vitamin B1 0.055mg 0.034mg Scallion
Vitamin B2 0.08mg 0.086mg Chard
Vitamin B3 0.525mg 0.36mg Scallion
Vitamin B5 0.075mg 0.163mg Chard
Vitamin B6 0.061mg 0.085mg Chard
Vitamin K 207µg 327.3µg Chard
Folate 64µg 9µg Scallion
Choline 5.7mg 28.7mg Chard
Saturated Fat 0.032g 0.012g Chard
Monounsaturated Fat 0.027g 0.016g Scallion
Polyunsaturated fat 0.074g 0.028g Scallion
Tryptophan 0.02mg 0.018mg Scallion
Threonine 0.072mg 0.086mg Chard
Isoleucine 0.077mg 0.154mg Chard
Leucine 0.109mg 0.135mg Chard
Lysine 0.091mg 0.103mg Chard
Methionine 0.02mg 0.02mg
Phenylalanine 0.059mg 0.114mg Chard
Valine 0.081mg 0.114mg Chard
Histidine 0.032mg 0.038mg Chard

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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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
59%
Scallion
105%
Chard
Minerals Daily Need Coverage Score
20%
Scallion
36%
Chard

Comparison summary

Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 163mg)
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 - 0.02g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.2)
Which food is richer in minerals?
Chard
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.

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.