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  6. Sweet onion vs. Chard

Sweet onion vs. Chard — In-Depth Nutrition Comparison

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Important differences between Sweet onion and Chard

  • Sweet onion has less Vitamin K, Vitamin A RAE, Iron, Magnesium, Vitamin C, Potassium, Vitamin E , Copper, and Manganese.
  • Chard's daily need coverage for Vitamin K is 273% more.
  • Sweet onion is lower in Sodium.

The food varieties used in the comparison are Onions, sweet, raw and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Sweet onion vs Chard 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.
Sweet onion
Sweet onion
1
:
9
Chard
Chard
Contains less Sodium -95.5%
Contains more Calcium +190%
Contains more Iron +769.2%
Contains more Magnesium +855.6%
Contains more Phosphorus +22.2%
Contains more Potassium +361.3%
Contains more Zinc +153.8%
Contains more Copper +191.1%
Contains more Manganese +339.5%
Contains more Selenium +80%
Sweet onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 7% 12% 11% 2% 4% 19% 10% 3%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains less Sodium -95.5%
Contains more Calcium +190%
Contains more Iron +769.2%
Contains more Magnesium +855.6%
Contains more Phosphorus +22.2%
Contains more Potassium +361.3%
Contains more Zinc +153.8%
Contains more Copper +191.1%
Contains more Manganese +339.5%
Contains more Selenium +80%

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.
Sweet onion
Sweet onion
3
:
8
Chard
Chard
Contains more Vitamin B1 +20.6%
Contains more Vitamin B6 +52.9%
Contains more Folate +155.6%
Contains more Vitamin A +612300%
Contains more Vitamin E +9350%
Contains more Vitamin C +275%
Contains more Vitamin B2 +330%
Contains more Vitamin B3 +170.7%
Contains more Vitamin B5 +66.3%
Contains more Vitamin K +109000%
Sweet onion
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% 16% 11% 5% 3% 6% 30% 18% 0% 1%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Contains more Vitamin B1 +20.6%
Contains more Vitamin B6 +52.9%
Contains more Folate +155.6%
Contains more Vitamin A +612300%
Contains more Vitamin E +9350%
Contains more Vitamin C +275%
Contains more Vitamin B2 +330%
Contains more Vitamin B3 +170.7%
Contains more Vitamin B5 +66.3%
Contains more Vitamin K +109000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet onion
Sweet onion
1
:
3
Chard
Chard
Contains more Carbs +82.8%
Contains more Protein +135%
Contains more Other +281.8%
Equal in Fats - 0.08
Equal in Water - 92.65
Sweet onion
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more Carbs +82.8%
Contains more Protein +135%
Contains more Other +281.8%
Equal in Fats - 0.08
Equal in Water - 92.65

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet onion Chard Opinion
Net carbs 6.65g 2.03g Sweet onion
Protein 0.8g 1.88g Chard
Fats 0.08g 0.08g
Carbs 7.55g 4.13g Sweet onion
Calories 32kcal 20kcal Sweet onion
Fructose 2.02g Sweet onion
Sugar 5.02g 1.1g Chard
Fiber 0.9g 2.1g Chard
Calcium 20mg 58mg Chard
Iron 0.26mg 2.26mg Chard
Magnesium 9mg 86mg Chard
Phosphorus 27mg 33mg Chard
Potassium 119mg 549mg Chard
Sodium 8mg 179mg Sweet onion
Zinc 0.13mg 0.33mg Chard
Copper 0.056mg 0.163mg Chard
Manganese 0.076mg 0.334mg Chard
Selenium 0.5µg 0.9µg Chard
Vitamin A 1IU 6124IU Chard
Vitamin A RAE 0µg 306µg Chard
Vitamin E 0.02mg 1.89mg Chard
Vitamin C 4.8mg 18mg Chard
Vitamin B1 0.041mg 0.034mg Sweet onion
Vitamin B2 0.02mg 0.086mg Chard
Vitamin B3 0.133mg 0.36mg Chard
Vitamin B5 0.098mg 0.163mg Chard
Vitamin B6 0.13mg 0.085mg Sweet onion
Folate 23µg 9µg Sweet onion
Vitamin K 0.3µg 327.3µg Chard
Tryptophan 0.009mg 0.018mg Chard
Threonine 0.018mg 0.086mg Chard
Isoleucine 0.014mg 0.154mg Chard
Leucine 0.025mg 0.135mg Chard
Lysine 0.033mg 0.103mg Chard
Methionine 0.009mg 0.02mg Chard
Phenylalanine 0.024mg 0.114mg Chard
Valine 0.02mg 0.114mg Chard
Histidine 0.011mg 0.038mg Chard
Saturated Fat 0.012g Sweet onion
Monounsaturated Fat 0.016g Chard
Polyunsaturated fat 0.028g Chard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet onion Chard
Low Fats diet Equal
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
7%
Sweet onion
113%
Chard
Minerals Daily Need Coverage Score
8%
Sweet onion
36%
Chard

Comparison summary

Which food contains less Sodium?
Sweet onion
Sweet onion contains less Sodium (difference - 171mg)
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Sweet onion
Sweet onion is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 3.92g)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food is richer in vitamins?
Chard
Chard is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.