Welsh onion vs. Chard raw — In-Depth Nutrition Comparison
Compare
Significant differences between welsh onion and chard raw
- The amount of vitamin K, vitamin A, magnesium, copper, manganese, vitamin E, and iron in chard raw is higher than in welsh onion.
- Chard raw covers your daily vitamin K needs 530% more than welsh onion.
- Welsh onion contains less sodium.
Specific food types used in this comparison are Onions, welsh, raw and Chard, swiss, 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.
| Contains more ZincZinc | +44.4% |
| Contains less SodiumSodium | -92% |
| Contains more MagnesiumMagnesium | +252.2% |
| Contains more CalciumCalcium | +183.3% |
| Contains more PotassiumPotassium | +78.8% |
| Contains more IronIron | +47.5% |
| Contains more CopperCopper | +155.7% |
| Contains more ManganeseManganese | +167.2% |
| 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 B1Vitamin B1 | +25% |
| Contains more FolateFolate | +14.3% |
| Contains more Vitamin CVitamin C | +11.1% |
| Contains more Vitamin EVitamin E | +270.6% |
| Contains more Vitamin B6Vitamin B6 | +37.5% |
| Contains more Vitamin KVitamin K | +329.2% |
| Contains more CholineCholine | +239.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 193.4µg | 830µg | 531% |
| Vitamin A | 306µg | 34% | |
| Magnesium | 23mg | 81mg | 14% |
| Copper | 0.07mg | 0.179mg | 12% |
| Manganese | 0.137mg | 0.366mg | 10% |
| Vitamin E | 0.51mg | 1.89mg | 9% |
| Sodium | 17mg | 213mg | 9% |
| Iron | 1.22mg | 1.8mg | 7% |
| Potassium | 212mg | 379mg | 5% |
| Calcium | 18mg | 51mg | 3% |
| Fiber | 2.4g | 1.6g | 3% |
| Vitamin C | 27mg | 30mg | 3% |
| Choline | 5.3mg | 18mg | 2% |
| Vitamin B6 | 0.072mg | 0.099mg | 2% |
| Folate | 16µg | 14µg | 1% |
| Selenium | 0.6µg | 0.9µg | 1% |
| Polyunsaturated fat | 0.156g | 0.07g | 1% |
| Calories | 34kcal | 19kcal | 1% |
| Vitamin B1 | 0.05mg | 0.04mg | 1% |
| Zinc | 0.52mg | 0.36mg | 1% |
| Carbs | 6.5g | 3.74g | 1% |
| Protein | 1.9g | 1.8g | 0% |
| Fats | 0.4g | 0.2g | 0% |
| Net carbs | 4.1g | 2.14g | N/A |
| Sugar | 2.18g | 1.1g | N/A |
| Phosphorus | 49mg | 46mg | 0% |
| Vitamin B2 | 0.09mg | 0.09mg | 0% |
| Vitamin B3 | 0.4mg | 0.4mg | 0% |
| Vitamin B5 | 0.169mg | 0.172mg | 0% |
| Saturated fat | 0.067g | 0.03g | 0% |
| Monounsaturated fat | 0.056g | 0.04g | 0% |
| Tryptophan | 0.021mg | 0.017mg | 0% |
| Threonine | 0.074mg | 0.083mg | 0% |
| Isoleucine | 0.081mg | 0.147mg | 0% |
| Leucine | 0.113mg | 0.13mg | 0% |
| Lysine | 0.095mg | 0.099mg | 0% |
| Methionine | 0.021mg | 0.019mg | 0% |
| Phenylalanine | 0.061mg | 0.11mg | 0% |
| Valine | 0.084mg | 0.11mg | 0% |
| Histidine | 0.033mg | 0.036mg | 0% |
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:
1.8 g
Fats:
0.2 g
Carbs:
3.74 g
Water:
92.66 g
Other:
1.6 g
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +73.8% |
| Contains more OtherOther | +128.6% |
~equal in
Protein
~1.8g
~equal in
Water
~92.66g
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
0.03 g
Monounsaturated fat:
Mono. Fat
0.04 g
Polyunsaturated fat:
Poly. Fat
0.07 g
| Contains more Mono. FatMonounsaturated fat | +40% |
| Contains more Poly. FatPolyunsaturated fat | +122.9% |
| Contains less Sat. FatSaturated fat | -55.2% |