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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, 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.
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 Choline Choline 63% 60% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
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 100% 367% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
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 +513.4%
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%
~equal in Vitamin D ~0µg
~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
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

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
Calories 32kcal 19kcal Scallion
Protein 1.83g 1.8g Scallion
Fats 0.19g 0.2g Chard raw
Vitamin C 18.8mg 30mg Chard raw
Net carbs 4.74g 2.14g Scallion
Carbs 7.34g 3.74g Scallion
Magnesium 20mg 81mg Chard raw
Calcium 72mg 51mg Scallion
Potassium 276mg 379mg Chard raw
Iron 1.48mg 1.8mg Chard raw
Sugar 2.33g 1.1g Chard raw
Fiber 2.6g 1.6g Scallion
Copper 0.083mg 0.179mg Chard raw
Zinc 0.39mg 0.36mg Scallion
Phosphorus 37mg 46mg Chard raw
Sodium 16mg 213mg Scallion
Vitamin A 997IU 6116IU Chard raw
Vitamin A 50µg 306µg Chard raw
Vitamin E 0.55mg 1.89mg Chard raw
Manganese 0.16mg 0.366mg Chard raw
Selenium 0.6µg 0.9µg 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
Vitamin K 207µg 830µg Chard raw
Folate 64µg 14µg Scallion
Choline 5.7mg 18mg 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
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Scallion Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
59%
Scallion
206%
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.