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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, 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.
Welsh onion
Welsh onion
3
:
7
Chard
Chard
Contains more Phosphorus +48.5%
Contains less Sodium -90.5%
Contains more Zinc +57.6%
Contains more Calcium +222.2%
Contains more Iron +85.2%
Contains more Magnesium +273.9%
Contains more Potassium +159%
Contains more Copper +132.9%
Contains more Manganese +143.8%
Contains more Selenium +50%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Phosphorus +48.5%
Contains less Sodium -90.5%
Contains more Zinc +57.6%
Contains more Calcium +222.2%
Contains more Iron +85.2%
Contains more Magnesium +273.9%
Contains more Potassium +159%
Contains more Copper +132.9%
Contains more Manganese +143.8%
Contains more Selenium +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.
Welsh onion
Welsh onion
6
:
4
Chard
Chard
Contains more Vitamin C +50%
Contains more Vitamin B1 +47.1%
Contains more Vitamin B3 +11.1%
Contains more Folate +77.8%
Contains more Vitamin A +427.9%
Contains more Vitamin E +270.6%
Contains more Vitamin B6 +18.1%
Contains more Vitamin K +69.2%
Equal in Vitamin B2 - 0.086
Equal in Vitamin B3 - 0.36
Equal in Vitamin B5 - 0.163
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
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 C +50%
Contains more Vitamin B1 +47.1%
Contains more Vitamin B3 +11.1%
Contains more Folate +77.8%
Contains more Vitamin A +427.9%
Contains more Vitamin E +270.6%
Contains more Vitamin B6 +18.1%
Contains more Vitamin K +69.2%
Equal in Vitamin B2 - 0.086
Equal in Vitamin B3 - 0.36
Equal in Vitamin B5 - 0.163

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Welsh onion
Welsh onion
3
:
2
Chard
Chard
Contains more Fats +400%
Contains more Carbs +57.4%
Contains more Other +80%
Equal in Protein - 1.88
Equal in Water - 92.65
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 Fats +400%
Contains more Carbs +57.4%
Contains more Other +80%
Equal in Protein - 1.88
Equal in Water - 92.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Welsh onion
Welsh onion
2
:
1
Chard
Chard
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +457.1%
Contains less Saturated Fat -82.1%
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +457.1%
Contains less Saturated 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.
Welsh onion Chard
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Welsh onion Chard Opinion
Net carbs 4.1g 2.03g Welsh onion
Protein 1.9g 1.88g Welsh onion
Fats 0.4g 0.08g Welsh onion
Carbs 6.5g 4.13g Welsh onion
Calories 34kcal 20kcal Welsh onion
Sugar 2.18g 1.1g Chard
Fiber 2.4g 2.1g Welsh onion
Calcium 18mg 58mg Chard
Iron 1.22mg 2.26mg Chard
Magnesium 23mg 86mg Chard
Phosphorus 49mg 33mg Welsh onion
Potassium 212mg 549mg Chard
Sodium 17mg 179mg Welsh onion
Zinc 0.52mg 0.33mg Welsh onion
Copper 0.07mg 0.163mg Chard
Manganese 0.137mg 0.334mg Chard
Selenium 0.6µg 0.9µg Chard
Vitamin A 1160IU 6124IU Chard
Vitamin A RAE 306µg Chard
Vitamin E 0.51mg 1.89mg Chard
Vitamin C 27mg 18mg Welsh onion
Vitamin B1 0.05mg 0.034mg Welsh onion
Vitamin B2 0.09mg 0.086mg Welsh onion
Vitamin B3 0.4mg 0.36mg Welsh onion
Vitamin B5 0.169mg 0.163mg Welsh onion
Vitamin B6 0.072mg 0.085mg Chard
Folate 16µg 9µg Welsh onion
Vitamin K 193.4µg 327.3µg Chard
Tryptophan 0.021mg 0.018mg Welsh onion
Threonine 0.074mg 0.086mg Chard
Isoleucine 0.081mg 0.154mg Chard
Leucine 0.113mg 0.135mg Chard
Lysine 0.095mg 0.103mg Chard
Methionine 0.021mg 0.02mg Welsh onion
Phenylalanine 0.061mg 0.114mg Chard
Valine 0.084mg 0.114mg Chard
Histidine 0.033mg 0.038mg Chard
Saturated Fat 0.067g 0.012g Chard
Monounsaturated Fat 0.056g 0.016g Welsh onion
Polyunsaturated fat 0.156g 0.028g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Chard
Low Fats diet ok
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
61%
Welsh onion
113%
Chard
Minerals Daily Need Coverage Score
17%
Welsh onion
36%
Chard

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 162mg)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 1.08g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.055g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 7)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.2)
Which food is richer in minerals?
Chard
Chard 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. 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.