Welsh onion vs. Chard — In-Depth Nutrition Comparison
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Differences between welsh onion and chard
- Welsh onion has more vitamin C, while chard has more vitamin K, vitamin A, magnesium, iron, copper, potassium, vitamin E, and manganese.
- Chard's daily need coverage for vitamin K is 112% higher.
- Chard contains 2 times less vitamin C than welsh onion. Welsh onion contains 27mg of vitamin C, while chard contains 18mg.
- The amount of sodium in welsh onion is lower.
The food types used in this comparison are Onions, welsh, raw and Chard, swiss, cooked, boiled, drained, without salt.
Infographic
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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 ZincZinc | +57.6% |
| Contains more PhosphorusPhosphorus | +48.5% |
| Contains less SodiumSodium | -90.5% |
| Contains more MagnesiumMagnesium | +273.9% |
| Contains more CalciumCalcium | +222.2% |
| Contains more PotassiumPotassium | +159% |
| Contains more IronIron | +85.2% |
| Contains more CopperCopper | +132.9% |
| Contains more ManganeseManganese | +143.8% |
| 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 CVitamin C | +50% |
| Contains more Vitamin B1Vitamin B1 | +47.1% |
| Contains more FolateFolate | +77.8% |
| Contains more Vitamin EVitamin E | +270.6% |
| Contains more Vitamin B6Vitamin B6 | +18.1% |
| Contains more Vitamin KVitamin K | +69.2% |
| Contains more CholineCholine | +441.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.9 g
Fats:
0.4 g
Carbs:
6.5 g
Water:
90.5 g
Other:
0.7 g
Protein:
1.88 g
Fats:
0.08 g
Carbs:
4.13 g
Water:
92.65 g
Other:
1.26 g
| Contains more FatsFats | +400% |
| Contains more CarbsCarbs | +57.4% |
| Contains more OtherOther | +80% |
~equal in
Protein
~1.88g
~equal in
Water
~92.65g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.067 g
Monounsaturated fat:
Mono. Fat
0.056 g
Polyunsaturated fat:
Poly. Fat
0.156 g
Saturated fat:
Sat. Fat
0.012 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.028 g
| Contains more Mono. FatMonounsaturated fat | +250% |
| Contains more Poly. FatPolyunsaturated fat | +457.1% |
| Contains less Sat. FatSaturated fat | -82.1% |
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 Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 193.4µg | 327.3µg | 112% |
| Vitamin A | 306µg | 34% | |
| Magnesium | 23mg | 86mg | 15% |
| Iron | 1.22mg | 2.26mg | 13% |
| Potassium | 212mg | 549mg | 10% |
| Vitamin C | 27mg | 18mg | 10% |
| Copper | 0.07mg | 0.163mg | 10% |
| Manganese | 0.137mg | 0.334mg | 9% |
| Vitamin E | 0.51mg | 1.89mg | 9% |
| Sodium | 17mg | 179mg | 7% |
| Calcium | 18mg | 58mg | 4% |
| Choline | 5.3mg | 28.7mg | 4% |
| Folate | 16µg | 9µg | 2% |
| Zinc | 0.52mg | 0.33mg | 2% |
| Phosphorus | 49mg | 33mg | 2% |
| Vitamin B6 | 0.072mg | 0.085mg | 1% |
| Polyunsaturated fat | 0.156g | 0.028g | 1% |
| Calories | 34kcal | 20kcal | 1% |
| Vitamin B1 | 0.05mg | 0.034mg | 1% |
| Selenium | 0.6µg | 0.9µg | 1% |
| Fiber | 2.4g | 2.1g | 1% |
| Carbs | 6.5g | 4.13g | 1% |
| Protein | 1.9g | 1.88g | 0% |
| Fats | 0.4g | 0.08g | 0% |
| Net carbs | 4.1g | 2.03g | N/A |
| Sugar | 2.18g | 1.1g | N/A |
| Vitamin B2 | 0.09mg | 0.086mg | 0% |
| Vitamin B3 | 0.4mg | 0.36mg | 0% |
| Vitamin B5 | 0.169mg | 0.163mg | 0% |
| Saturated fat | 0.067g | 0.012g | 0% |
| Monounsaturated fat | 0.056g | 0.016g | 0% |
| Tryptophan | 0.021mg | 0.018mg | 0% |
| Threonine | 0.074mg | 0.086mg | 0% |
| Isoleucine | 0.081mg | 0.154mg | 0% |
| Leucine | 0.113mg | 0.135mg | 0% |
| Lysine | 0.095mg | 0.103mg | 0% |
| Methionine | 0.021mg | 0.02mg | 0% |
| Phenylalanine | 0.061mg | 0.114mg | 0% |
| Valine | 0.084mg | 0.114mg | 0% |
| Histidine | 0.033mg | 0.038mg | 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 |
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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
51%
85%
Minerals Daily Need Coverage Score
17%
36%
Comparison summary
Which food contains less Sodium?
Welsh onion contains less Sodium (difference - 162mg)
Which food is lower in Sugar?
Chard is lower in Sugar (difference - 1.08g)
Which food is lower in Saturated fat?
Chard is lower in Saturated fat (difference - 0.055g)
Which food is lower in glycemic index?
Chard is lower in glycemic index (difference - 7)
Which food is cheaper?
Chard is cheaper (difference - $0.2)
Which food is richer in minerals?
Chard is relatively richer in minerals
Which food contains less Cholesterol?
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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.