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  6. Shallot vs. Chard raw

Shallot vs. Chard raw — In-Depth Nutrition Comparison

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The main differences between Shallot and Chard raw

  • Shallot is richer in Vitamin B6, and Fiber, yet Chard raw is richer in Vitamin K, Vitamin A RAE, Vitamin C, Magnesium, Vitamin E , Copper, and Iron.
  • Daily need coverage for Vitamin K from Chard raw is 691% higher.
  • Shallot contains 3 times more Vitamin B6 than Chard raw. Shallot contains 0.345mg of Vitamin B6, while Chard raw contains 0.099mg.
  • Shallot contains less Sodium.

Food types used in this article are Shallots, raw and Chard, swiss, raw.

Infographic

Shallot 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.
Shallot
Shallot
4
:
6
Chard raw
Chard raw
Contains more Phosphorus +30.4%
Contains less Sodium -94.4%
Contains more Zinc +11.1%
Contains more Selenium +33.3%
Contains more Calcium +37.8%
Contains more Iron +50%
Contains more Magnesium +285.7%
Contains more Potassium +13.5%
Contains more Copper +103.4%
Contains more Manganese +25.3%
Equal in Zinc - 0.36
Shallot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains more Phosphorus +30.4%
Contains less Sodium -94.4%
Contains more Zinc +11.1%
Contains more Selenium +33.3%
Contains more Calcium +37.8%
Contains more Iron +50%
Contains more Magnesium +285.7%
Contains more Potassium +13.5%
Contains more Copper +103.4%
Contains more Manganese +25.3%
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.
Shallot
Shallot
4
:
6
Chard raw
Chard raw
Contains more Vitamin B1 +50%
Contains more Vitamin B5 +68.6%
Contains more Vitamin B6 +248.5%
Contains more Folate +142.9%
Contains more Vitamin A +152800%
Contains more Vitamin E +4625%
Contains more Vitamin C +275%
Contains more Vitamin B2 +350%
Contains more Vitamin B3 +100%
Contains more Vitamin K +103650%
Shallot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 27% 15% 5% 4% 18% 80% 26% 0% 2%
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 +50%
Contains more Vitamin B5 +68.6%
Contains more Vitamin B6 +248.5%
Contains more Folate +142.9%
Contains more Vitamin A +152800%
Contains more Vitamin E +4625%
Contains more Vitamin C +275%
Contains more Vitamin B2 +350%
Contains more Vitamin B3 +100%
Contains more Vitamin K +103650%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shallot
Shallot
2
:
3
Chard raw
Chard raw
Contains more Protein +38.9%
Contains more Carbs +349.2%
Contains more Fats +100%
Contains more Water +16.1%
Contains more Other +100%
Shallot
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 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 Protein +38.9%
Contains more Carbs +349.2%
Contains more Fats +100%
Contains more Water +16.1%
Contains more Other +100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Shallot
Shallot
1
:
2
Chard raw
Chard raw
Contains less Saturated Fat -43.3%
Contains more Monounsaturated Fat +185.7%
Contains more Polyunsaturated fat +79.5%
Shallot
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains less Saturated Fat -43.3%
Contains more Monounsaturated Fat +185.7%
Contains more Polyunsaturated fat +79.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shallot Chard raw Opinion
Net carbs 13.6g 2.14g Shallot
Protein 2.5g 1.8g Shallot
Fats 0.1g 0.2g Chard raw
Carbs 16.8g 3.74g Shallot
Calories 72kcal 19kcal Shallot
Sugar 7.87g 1.1g Chard raw
Fiber 3.2g 1.6g Shallot
Calcium 37mg 51mg Chard raw
Iron 1.2mg 1.8mg Chard raw
Magnesium 21mg 81mg Chard raw
Phosphorus 60mg 46mg Shallot
Potassium 334mg 379mg Chard raw
Sodium 12mg 213mg Shallot
Zinc 0.4mg 0.36mg Shallot
Copper 0.088mg 0.179mg Chard raw
Manganese 0.292mg 0.366mg Chard raw
Selenium 1.2µg 0.9µg Shallot
Vitamin A 4IU 6116IU Chard raw
Vitamin A RAE 0µg 306µg Chard raw
Vitamin E 0.04mg 1.89mg Chard raw
Vitamin C 8mg 30mg Chard raw
Vitamin B1 0.06mg 0.04mg Shallot
Vitamin B2 0.02mg 0.09mg Chard raw
Vitamin B3 0.2mg 0.4mg Chard raw
Vitamin B5 0.29mg 0.172mg Shallot
Vitamin B6 0.345mg 0.099mg Shallot
Folate 34µg 14µg Shallot
Vitamin K 0.8µg 830µg Chard raw
Tryptophan 0.028mg 0.017mg Shallot
Threonine 0.098mg 0.083mg Shallot
Isoleucine 0.106mg 0.147mg Chard raw
Leucine 0.149mg 0.13mg Shallot
Lysine 0.125mg 0.099mg Shallot
Methionine 0.027mg 0.019mg Shallot
Phenylalanine 0.081mg 0.11mg Chard raw
Valine 0.11mg 0.11mg
Histidine 0.043mg 0.036mg Shallot
Saturated Fat 0.017g 0.03g Shallot
Monounsaturated Fat 0.014g 0.04g Chard raw
Polyunsaturated fat 0.039g 0.07g Chard raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shallot Chard raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
15%
Shallot
222%
Chard raw
Minerals Daily Need Coverage Score
21%
Shallot
34%
Chard raw

Comparison summary

Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 201mg)
Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Shallot
Shallot is lower in glycemic index (difference - 2)
Which food is cheaper?
Shallot
Shallot is cheaper (difference - $0.1)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 6.77g)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.