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  6. Welsh onion vs. Chard

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

Welsh 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Chard
Chard
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
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.
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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Chard
Chard
5
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 60% 102% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.086mg
~equal in Vitamin B3 ~0.36mg
~equal in Vitamin B5 ~0.163mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Chard 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Chard
Chard
2
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 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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Chard
Chard
1
21% 29% 50%
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%

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.