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  6. Scallion vs. Chard raw

Scallion vs. Chard raw — In-Depth Nutrition Comparison

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How are scallions and chard raw different?

  • Scallions are 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 scallions.
  • Scallions contain 5 times more folate than chard raw. Scallions contain 64µg of folate, while chard raw contains 14µg.
  • Scallions are 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
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%
~equal in Zinc ~0.36mg

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 63% 17% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48%
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Scallion Chard raw 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%
Sodium 16mg 213mg 9%
Vitamin E 0.55mg 1.89mg 9%
Manganese 0.16mg 0.366mg 9%
Iron 1.48mg 1.8mg 4%
Fiber 2.6g 1.6g 4%
Potassium 276mg 379mg 3%
Vitamin B6 0.061mg 0.099mg 3%
Calcium 72mg 51mg 2%
Vitamin B5 0.075mg 0.172mg 2%
Choline 5.7mg 18mg 2%
Calories 32kcal 19kcal 1%
Carbs 7.34g 3.74g 1%
Phosphorus 37mg 46mg 1%
Selenium 0.6µg 0.9µg 1%
Vitamin B1 0.055mg 0.04mg 1%
Vitamin B2 0.08mg 0.09mg 1%
Vitamin B3 0.525mg 0.4mg 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%

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
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 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
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +48.1%
~equal in Saturated fat ~0.03g
~equal in Polyunsaturated fat ~0.07g

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.