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  6. Scallion vs. Arugula

Scallion vs. Arugula — In-Depth Nutrition Comparison

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Significant differences between Scallion and Arugula

  • Scallion has more Vitamin K, however, Arugula is richer in Calcium, Folate, Vitamin A RAE, Vitamin B5, Manganese, and Magnesium.
  • Scallion covers your daily Vitamin K needs 82% more than Arugula.
  • Arugula has 2 times less Fiber than Scallion. Scallion has 2.6g of Fiber, while Arugula has 1.6g.

Specific food types used in this comparison are Onions, spring or scallions (includes tops and bulb), raw and Arugula, raw.

Infographic

Scallion vs Arugula 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.
Scallion
Scallion
4
:
6
Arugula
Arugula
Contains less Sodium -40.7%
Contains more Selenium +100%
Contains more Calcium +122.2%
Contains more Magnesium +135%
Contains more Phosphorus +40.5%
Contains more Potassium +33.7%
Contains more Zinc +20.5%
Contains more Manganese +100.6%
Equal in Iron - 1.46
Equal in Copper - 0.076
Scallion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 56% 15% 16% 25% 3% 11% 28% 21% 4%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains less Sodium -40.7%
Contains more Selenium +100%
Contains more Calcium +122.2%
Contains more Magnesium +135%
Contains more Phosphorus +40.5%
Contains more Potassium +33.7%
Contains more Zinc +20.5%
Contains more Manganese +100.6%
Equal in Iron - 1.46
Equal in Copper - 0.076

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.
Scallion
Scallion
5
:
5
Arugula
Arugula
Contains more Vitamin E +27.9%
Contains more Vitamin C +25.3%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +72.1%
Contains more Vitamin K +90.6%
Contains more Vitamin A +138%
Contains more Vitamin B5 +482.7%
Contains more Vitamin B6 +19.7%
Contains more Folate +51.6%
Equal in Vitamin B2 - 0.086
Scallion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 11% 0% 63% 14% 19% 10% 5% 15% 48% 0% 518%
Arugula
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Contains more Vitamin E +27.9%
Contains more Vitamin C +25.3%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +72.1%
Contains more Vitamin K +90.6%
Contains more Vitamin A +138%
Contains more Vitamin B5 +482.7%
Contains more Vitamin B6 +19.7%
Contains more Folate +51.6%
Equal in Vitamin B2 - 0.086

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Scallion
Scallion
1
:
4
Arugula
Arugula
Contains more Carbs +101.1%
Contains more Protein +41%
Contains more Fats +247.4%
Contains more Other +72.8%
Equal in Water - 91.71
Scallion
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more Carbs +101.1%
Contains more Protein +41%
Contains more Fats +247.4%
Contains more Other +72.8%
Equal in Water - 91.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Scallion
Scallion
1
:
2
Arugula
Arugula
Contains less Saturated Fat -62.8%
Contains more Monounsaturated Fat +81.5%
Contains more Polyunsaturated fat +331.1%
Scallion
24% 20% 56%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.027 g
Polyunsaturated fat: 0.074 g
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains less Saturated Fat -62.8%
Contains more Monounsaturated Fat +81.5%
Contains more Polyunsaturated fat +331.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Scallion Arugula
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Scallion Arugula Opinion
Net carbs 4.74g 2.05g Scallion
Protein 1.83g 2.58g Arugula
Fats 0.19g 0.66g Arugula
Carbs 7.34g 3.65g Scallion
Calories 32kcal 25kcal Scallion
Sugar 2.33g 2.05g Arugula
Fiber 2.6g 1.6g Scallion
Calcium 72mg 160mg Arugula
Iron 1.48mg 1.46mg Scallion
Magnesium 20mg 47mg Arugula
Phosphorus 37mg 52mg Arugula
Potassium 276mg 369mg Arugula
Sodium 16mg 27mg Scallion
Zinc 0.39mg 0.47mg Arugula
Copper 0.083mg 0.076mg Scallion
Manganese 0.16mg 0.321mg Arugula
Selenium 0.6µg 0.3µg Scallion
Vitamin A 997IU 2373IU Arugula
Vitamin A RAE 50µg 119µg Arugula
Vitamin E 0.55mg 0.43mg Scallion
Vitamin C 18.8mg 15mg Scallion
Vitamin B1 0.055mg 0.044mg Scallion
Vitamin B2 0.08mg 0.086mg Arugula
Vitamin B3 0.525mg 0.305mg Scallion
Vitamin B5 0.075mg 0.437mg Arugula
Vitamin B6 0.061mg 0.073mg Arugula
Folate 64µg 97µg Arugula
Vitamin K 207µg 108.6µg Scallion
Tryptophan 0.02mg Scallion
Threonine 0.072mg Scallion
Isoleucine 0.077mg Scallion
Leucine 0.109mg Scallion
Lysine 0.091mg Scallion
Methionine 0.02mg Scallion
Phenylalanine 0.059mg Scallion
Valine 0.081mg Scallion
Histidine 0.032mg Scallion
Saturated Fat 0.032g 0.086g Scallion
Monounsaturated Fat 0.027g 0.049g Arugula
Polyunsaturated fat 0.074g 0.319g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Scallion Arugula
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
63%
Scallion
52%
Arugula
Minerals Daily Need Coverage Score
20%
Scallion
28%
Arugula

Comparison summary

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 cheaper?
Scallion
Scallion is cheaper (difference - $0.2)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 0.28g)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.