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, magnesium, vitamin C, copper, manganese, and vitamin E.
- Chard raw covers your daily need for 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.
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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.
| Contains more CalciumCalcium | +41.2% |
| Contains less SodiumSodium | -92.5% |
| Contains more MagnesiumMagnesium | +305% |
| Contains more PotassiumPotassium | +37.3% |
| Contains more IronIron | +21.6% |
| Contains more CopperCopper | +115.7% |
| Contains more PhosphorusPhosphorus | +24.3% |
| Contains more ManganeseManganese | +128.8% |
| 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.
| Contains more Vitamin B1Vitamin B1 | +37.5% |
| Contains more Vitamin B3Vitamin B3 | +31.3% |
| Contains more FolateFolate | +357.1% |
| Contains more Vitamin CVitamin C | +59.6% |
| Contains more Vitamin AVitamin A | +512% |
| Contains more Vitamin EVitamin E | +243.6% |
| Contains more Vitamin B2Vitamin B2 | +12.5% |
| Contains more Vitamin B5Vitamin B5 | +129.3% |
| Contains more Vitamin B6Vitamin B6 | +62.3% |
| Contains more Vitamin KVitamin K | +301% |
| Contains more CholineCholine | +215.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +96.3% |
| Contains more OtherOther | +97.5% |
~equal in
Protein
~1.8g
~equal in
Fats
~0.2g
~equal in
Water
~92.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +48.1% |
~equal in
Saturated fat
~0.03g
~equal in
Polyunsaturated fat
~0.07g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 207µg | 830µg | 519% |
| Vitamin A | 50µg | 306µg | 28% |
| Magnesium | 20mg | 81mg | 15% |
| Folate | 64µg | 14µg | 13% |
| Vitamin C | 18.8mg | 30mg | 12% |
| Copper | 0.083mg | 0.179mg | 11% |
| Manganese | 0.16mg | 0.366mg | 9% |
| Vitamin E | 0.55mg | 1.89mg | 9% |
| Sodium | 16mg | 213mg | 9% |
| Fiber | 2.6g | 1.6g | 4% |
| Iron | 1.48mg | 1.8mg | 4% |
| Vitamin B6 | 0.061mg | 0.099mg | 3% |
| Potassium | 276mg | 379mg | 3% |
| Vitamin B5 | 0.075mg | 0.172mg | 2% |
| Calcium | 72mg | 51mg | 2% |
| Choline | 5.7mg | 18mg | 2% |
| Vitamin B2 | 0.08mg | 0.09mg | 1% |
| Vitamin B3 | 0.525mg | 0.4mg | 1% |
| Calories | 32kcal | 19kcal | 1% |
| Vitamin B1 | 0.055mg | 0.04mg | 1% |
| Selenium | 0.6µg | 0.9µg | 1% |
| Phosphorus | 37mg | 46mg | 1% |
| Carbs | 7.34g | 3.74g | 1% |
| Protein | 1.83g | 1.8g | 0% |
| Fats | 0.19g | 0.2g | 0% |
| Net carbs | 4.74g | 2.14g | N/A |
| Sugar | 2.33g | 1.1g | N/A |
| Zinc | 0.39mg | 0.36mg | 0% |
| Saturated fat | 0.032g | 0.03g | 0% |
| Monounsaturated fat | 0.027g | 0.04g | 0% |
| Polyunsaturated fat | 0.074g | 0.07g | 0% |
| Tryptophan | 0.02mg | 0.017mg | 0% |
| Threonine | 0.072mg | 0.083mg | 0% |
| Isoleucine | 0.077mg | 0.147mg | 0% |
| Leucine | 0.109mg | 0.13mg | 0% |
| Lysine | 0.091mg | 0.099mg | 0% |
| Methionine | 0.02mg | 0.019mg | 0% |
| Phenylalanine | 0.059mg | 0.11mg | 0% |
| Valine | 0.081mg | 0.11mg | 0% |
| Histidine | 0.032mg | 0.036mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
55%
185%
Minerals Daily Need Coverage Score
20%
34%
Comparison summary
Which food contains less Sodium?
Scallion contains less Sodium (difference - 197mg)
Which food is cheaper?
Scallion is cheaper (difference - $0.2)
Which food is lower in Sugar?
Chard raw is lower in Sugar (difference - 1.23g)
Which food is lower in Saturated fat?
Chard raw is lower in Saturated fat (difference - 0.002g)
Which food is richer in minerals?
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)