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  6. Scallion vs. Chard raw

Scallion vs. Chard raw — In-Depth Nutrition Comparison

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How are Scallion and Chard raw different?

  • Scallion is richer in Folate, while Chard raw is higher in Vitamin K, Vitamin A RAE, Magnesium, Vitamin C, Copper, Manganese, and Vitamin E .
  • Chard raw covers your daily need of Vitamin K 519% more than Scallion.
  • Scallion contains 5 times more Folate than Chard raw. Scallion contains 64µg of Folate, while Chard raw 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 raw 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Scallion
Scallion
3
:
7
Chard raw
Chard raw
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%
Contains more Manganese +128.8%
Contains more Selenium +50%
Equal in Zinc - 0.36
Scallion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 56% 15% 16% 25% 3% 11% 28% 21% 4%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
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%
Contains more Manganese +128.8%
Contains more Selenium +50%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Scallion
Scallion
3
:
7
Chard raw
Chard raw
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%
Scallion
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%
Chard raw
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Scallion
Scallion
2
:
3
Chard raw
Chard raw
Contains more Carbs +96.3%
Contains more Other +97.5%
Equal in Protein - 1.8
Equal in Fats - 0.2
Equal in Water - 92.66
Scallion
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more Carbs +96.3%
Contains more Other +97.5%
Equal in Protein - 1.8
Equal in Fats - 0.2
Equal in Water - 92.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Scallion
Scallion
1
:
2
Chard raw
Chard raw
Contains more Monounsaturated Fat +48.1%
Equal in Saturated Fat - 0.03
Equal in Polyunsaturated fat - 0.07
Scallion
24% 20% 56%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.027 g
Polyunsaturated fat: 0.074 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Monounsaturated Fat +48.1%
Equal in Saturated Fat - 0.03
Equal in Polyunsaturated fat - 0.07

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 raw
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 raw Opinion
Net carbs 4.74g 2.14g Scallion
Protein 1.83g 1.8g Scallion
Fats 0.19g 0.2g Chard raw
Carbs 7.34g 3.74g Scallion
Calories 32kcal 19kcal Scallion
Sugar 2.33g 1.1g Chard raw
Fiber 2.6g 1.6g Scallion
Calcium 72mg 51mg Scallion
Iron 1.48mg 1.8mg Chard raw
Magnesium 20mg 81mg Chard raw
Phosphorus 37mg 46mg Chard raw
Potassium 276mg 379mg Chard raw
Sodium 16mg 213mg Scallion
Zinc 0.39mg 0.36mg Scallion
Copper 0.083mg 0.179mg Chard raw
Manganese 0.16mg 0.366mg Chard raw
Selenium 0.6µg 0.9µg Chard raw
Vitamin A 997IU 6116IU Chard raw
Vitamin A RAE 50µg 306µg Chard raw
Vitamin E 0.55mg 1.89mg Chard raw
Vitamin C 18.8mg 30mg Chard raw
Vitamin B1 0.055mg 0.04mg Scallion
Vitamin B2 0.08mg 0.09mg Chard raw
Vitamin B3 0.525mg 0.4mg Scallion
Vitamin B5 0.075mg 0.172mg Chard raw
Vitamin B6 0.061mg 0.099mg Chard raw
Folate 64µg 14µg Scallion
Vitamin K 207µg 830µg Chard raw
Tryptophan 0.02mg 0.017mg Scallion
Threonine 0.072mg 0.083mg Chard raw
Isoleucine 0.077mg 0.147mg Chard raw
Leucine 0.109mg 0.13mg Chard raw
Lysine 0.091mg 0.099mg Chard raw
Methionine 0.02mg 0.019mg Scallion
Phenylalanine 0.059mg 0.11mg Chard raw
Valine 0.081mg 0.11mg Chard raw
Histidine 0.032mg 0.036mg Chard raw
Saturated Fat 0.032g 0.03g Chard raw
Monounsaturated Fat 0.027g 0.04g Chard raw
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 raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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%
Scallion
222%
Chard raw
Minerals Daily Need Coverage Score
20%
Scallion
34%
Chard raw

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 raw
Chard raw is lower in Sugar (difference - 1.23g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.002g)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw 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

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 raw - 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.