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Spinach vs Scallion - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sugars?
Spinach
Spinach contains less Sugars (difference - 1.91g)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is lower in Saturated Fat?
Scallion
Scallion is lower in Saturated Fat (difference - 0.031g)
Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 63mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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.
Spinach Scallion
Rich in vitamins ok
Lower in Sugars ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Spinach 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
220
Spinach
82
Scallion
Mineral Summary Score
30
Spinach
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 Iron +83.1%
Contains more Calcium +37.5%
Contains more Potassium +102.2%
Contains more Magnesium +295%
Contains more Copper +56.6%
Contains more Zinc +35.9%
Contains more Phosphorus +32.4%
Contains less Sodium -79.7%
Contains more Iron +83.1%
Contains more Calcium +37.5%
Contains more Potassium +102.2%
Contains more Magnesium +295%
Contains more Copper +56.6%
Contains more Zinc +35.9%
Contains more Phosphorus +32.4%
Contains less Sodium -79.7%

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 C +49.5%
Contains more Vitamin A +840.5%
Contains more Vitamin E +269.1%
Contains more Vitamin B1 +41.8%
Contains more Vitamin B2 +136.3%
Contains more Vitamin B3 +37.9%
Contains more Vitamin B6 +219.7%
Contains more Vitamin K +133.3%
Contains more Vitamin B5 +15.4%
Contains more Vitamin C +49.5%
Contains more Vitamin A +840.5%
Contains more Vitamin E +269.1%
Contains more Vitamin B1 +41.8%
Contains more Vitamin B2 +136.3%
Contains more Vitamin B3 +37.9%
Contains more Vitamin B6 +219.7%
Contains more Vitamin K +133.3%
Contains more Vitamin B5 +15.4%

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
17%
Spinach
11%
Scallion
Carbohydrates
4%
Spinach
7%
Scallion
Fats
2%
Spinach
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 Spinach Scallion Opinion
Calories 23 32 Scallion
Protein 2.86 1.83 Spinach
Fats 0.39 0.19 Spinach
Vitamin C 28.1 18.8 Spinach
Carbs 3.63 7.34 Scallion
Cholesterol 0 0
Vitamin D 0 0
Iron 2.71 1.48 Spinach
Calcium 99 72 Spinach
Potassium 558 276 Spinach
Magnesium 79 20 Spinach
Sugars 0.42 2.33 Scallion
Fiber 2.2 2.6 Scallion
Copper 0.13 0.083 Spinach
Zinc 0.53 0.39 Spinach
Starch
Phosphorus 49 37 Spinach
Sodium 79 16 Scallion
Vitamin A 9377 997 Spinach
Vitamin E 2.03 0.55 Spinach
Vitamin D 0 0
Vitamin B1 0.078 0.055 Spinach
Vitamin B2 0.189 0.08 Spinach
Vitamin B3 0.724 0.525 Spinach
Vitamin B5 0.065 0.075 Scallion
Vitamin B6 0.195 0.061 Spinach
Vitamin B12 0 0
Vitamin K 482.9 207 Spinach
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.063 0.032 Scallion
Monounsaturated Fat 0.01 0.027 Scallion
Polyunsaturated fat 0.165 0.074 Spinach
Tryptophan 0.039 0.02 Spinach
Threonine 0.122 0.072 Spinach
Isoleucine 0.147 0.077 Spinach
Leucine 0.223 0.109 Spinach
Lysine 0.174 0.091 Spinach
Methionine 0.053 0.02 Spinach
Phenylalanine 0.129 0.059 Spinach
Valine 0.161 0.081 Spinach
Histidine 0.064 0.032 Spinach
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.