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Arugula vs Scallion - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Scallion
Scallion is cheaper (difference - $0.2)
Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Scallion
Scallion is lower in Saturated Fat (difference - 0.054g)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
Which food contains less Sugars?
Arugula
Arugula contains less Sugars (difference - 0.28g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Arugula Scallion
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugars ok
Rich in vitamins Equal
Lower in glycemic index Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Arugula Scallion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
57
Arugula
82
Scallion
Mineral Summary Score
22
Arugula
15
Scallion

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +122.2%
Contains more Potassium +33.7%
Contains more Magnesium +135%
Contains more Zinc +20.5%
Contains more Phosphorus +40.5%
Contains less Sodium -40.7%
Equal in Iron - 1.48
Equal in Copper - 0.083
Contains more Calcium +122.2%
Contains more Potassium +33.7%
Contains more Magnesium +135%
Contains more Zinc +20.5%
Contains more Phosphorus +40.5%
Contains less Sodium -40.7%
Equal in Iron - 1.48
Equal in Copper - 0.083

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +138%
Contains more Vitamin B5 +482.7%
Contains more Vitamin B6 +19.7%
Contains more Vitamin C +25.3%
Contains more Vitamin E +27.9%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +72.1%
Contains more Vitamin K +90.6%
Equal in Vitamin B2 - 0.08
Contains more Vitamin A +138%
Contains more Vitamin B5 +482.7%
Contains more Vitamin B6 +19.7%
Contains more Vitamin C +25.3%
Contains more Vitamin E +27.9%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +72.1%
Contains more Vitamin K +90.6%
Equal in Vitamin B2 - 0.08

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
15%
Arugula
11%
Scallion
Carbohydrates
4%
Arugula
7%
Scallion
Fats
3%
Arugula
1%
Scallion

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Arugula Scallion Opinion
Calories 25 32 Scallion
Protein 2.58 1.83 Arugula
Fats 0.66 0.19 Arugula
Vitamin C 15 18.8 Scallion
Carbs 3.65 7.34 Scallion
Cholesterol 0 0
Vitamin D 0 0
Iron 1.46 1.48 Scallion
Calcium 160 72 Arugula
Potassium 369 276 Arugula
Magnesium 47 20 Arugula
Sugars 2.05 2.33 Scallion
Fiber 1.6 2.6 Scallion
Copper 0.076 0.083 Scallion
Zinc 0.47 0.39 Arugula
Starch
Phosphorus 52 37 Arugula
Sodium 27 16 Scallion
Vitamin A 2373 997 Arugula
Vitamin E 0.43 0.55 Scallion
Vitamin D 0 0
Vitamin B1 0.044 0.055 Scallion
Vitamin B2 0.086 0.08 Arugula
Vitamin B3 0.305 0.525 Scallion
Vitamin B5 0.437 0.075 Arugula
Vitamin B6 0.073 0.061 Arugula
Vitamin B12 0 0
Vitamin K 108.6 207 Scallion
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.086 0.032 Scallion
Monounsaturated Fat 0.049 0.027 Arugula
Polyunsaturated fat 0.319 0.074 Arugula
Tryptophan 0.02 Scallion
Threonine 0.072 Scallion
Isoleucine 0.077 Scallion
Leucine 0.109 Scallion
Lysine 0.091 Scallion
Methionine 0.02 Scallion
Phenylalanine 0.059 Scallion
Valine 0.081 Scallion
Histidine 0.032 Scallion
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.