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  6. Sweet potato vs. Scallion

Sweet potato vs. Scallion — In-Depth Nutrition Comparison

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How are Sweet potato and Scallion different?

  • Sweet potato is higher in Vitamin A RAE, Vitamin B6, Vitamin B5, Manganese, Copper, Vitamin B3, and Potassium, however, Scallion is richer in Vitamin K, Folate, and Iron.
  • Daily need coverage for Vitamin K from Scallion is 171% higher.
  • Sweet potato contains 19 times more Vitamin A RAE than Scallion. While Sweet potato contains 961µg of Vitamin A RAE, Scallion contains only 50µg.

Sweet potato, cooked, baked in skin, flesh, without salt and Onions, spring or scallions (includes tops and bulb), raw are the varieties used in this article.

Infographic

Sweet potato vs Scallion 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.
Sweet potato
Sweet potato
5
:
5
Scallion
Scallion
Contains more Magnesium +35%
Contains more Phosphorus +45.9%
Contains more Potassium +72.1%
Contains more Copper +94%
Contains more Manganese +210.6%
Contains more Calcium +89.5%
Contains more Iron +114.5%
Contains less Sodium -55.6%
Contains more Zinc +21.9%
Contains more Selenium +200%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Scallion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 56% 15% 16% 25% 3% 11% 28% 21% 4%
Contains more Magnesium +35%
Contains more Phosphorus +45.9%
Contains more Potassium +72.1%
Contains more Copper +94%
Contains more Manganese +210.6%
Contains more Calcium +89.5%
Contains more Iron +114.5%
Contains less Sodium -55.6%
Contains more Zinc +21.9%
Contains more Selenium +200%

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.
Sweet potato
Sweet potato
8
:
2
Scallion
Scallion
Contains more Vitamin A +1827.6%
Contains more Vitamin E +29.1%
Contains more Vitamin B1 +94.5%
Contains more Vitamin B2 +32.5%
Contains more Vitamin B3 +183.2%
Contains more Vitamin B5 +1078.7%
Contains more Vitamin B6 +368.9%
Contains more Folate +966.7%
Contains more Vitamin K +8900%
Equal in Vitamin C - 18.8
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
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%
Contains more Vitamin A +1827.6%
Contains more Vitamin E +29.1%
Contains more Vitamin B1 +94.5%
Contains more Vitamin B2 +32.5%
Contains more Vitamin B3 +183.2%
Contains more Vitamin B5 +1078.7%
Contains more Vitamin B6 +368.9%
Contains more Folate +966.7%
Contains more Vitamin K +8900%
Equal in Vitamin C - 18.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
3
:
2
Scallion
Scallion
Contains more Carbs +182.2%
Contains more Other +66.7%
Contains more Fats +26.7%
Contains more Water +18.5%
Equal in Protein - 1.83
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Scallion
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more Carbs +182.2%
Contains more Other +66.7%
Contains more Fats +26.7%
Contains more Water +18.5%
Equal in Protein - 1.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Scallion
Scallion
Contains more Polyunsaturated fat +24.3%
Contains less Saturated Fat -38.5%
Contains more Monounsaturated Fat +1250%
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Scallion
24% 20% 56%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.027 g
Polyunsaturated fat: 0.074 g
Contains more Polyunsaturated fat +24.3%
Contains less Saturated Fat -38.5%
Contains more Monounsaturated Fat +1250%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet potato Scallion Opinion
Net carbs 17.41g 4.74g Sweet potato
Protein 2.01g 1.83g Sweet potato
Fats 0.15g 0.19g Scallion
Carbs 20.71g 7.34g Sweet potato
Calories 90kcal 32kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.48g 2.33g Scallion
Fiber 3.3g 2.6g Sweet potato
Calcium 38mg 72mg Scallion
Iron 0.69mg 1.48mg Scallion
Magnesium 27mg 20mg Sweet potato
Phosphorus 54mg 37mg Sweet potato
Potassium 475mg 276mg Sweet potato
Sodium 36mg 16mg Scallion
Zinc 0.32mg 0.39mg Scallion
Copper 0.161mg 0.083mg Sweet potato
Manganese 0.497mg 0.16mg Sweet potato
Selenium 0.2µg 0.6µg Scallion
Vitamin A 19218IU 997IU Sweet potato
Vitamin A RAE 961µg 50µg Sweet potato
Vitamin E 0.71mg 0.55mg Sweet potato
Vitamin C 19.6mg 18.8mg Sweet potato
Vitamin B1 0.107mg 0.055mg Sweet potato
Vitamin B2 0.106mg 0.08mg Sweet potato
Vitamin B3 1.487mg 0.525mg Sweet potato
Vitamin B5 0.884mg 0.075mg Sweet potato
Vitamin B6 0.286mg 0.061mg Sweet potato
Folate 6µg 64µg Scallion
Vitamin K 2.3µg 207µg Scallion
Tryptophan 0.04mg 0.02mg Sweet potato
Threonine 0.107mg 0.072mg Sweet potato
Isoleucine 0.07mg 0.077mg Scallion
Leucine 0.118mg 0.109mg Sweet potato
Lysine 0.084mg 0.091mg Scallion
Methionine 0.037mg 0.02mg Sweet potato
Phenylalanine 0.114mg 0.059mg Sweet potato
Valine 0.11mg 0.081mg Sweet potato
Histidine 0.039mg 0.032mg Sweet potato
Saturated Fat 0.052g 0.032g Scallion
Monounsaturated Fat 0.002g 0.027g Scallion
Polyunsaturated fat 0.092g 0.074g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Scallion
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
120%
Sweet potato
63%
Scallion
Minerals Daily Need Coverage Score
25%
Sweet potato
20%
Scallion

Comparison summary

Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Scallion
Scallion is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Scallion
Scallion is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Scallion
Scallion is lower in glycemic index (difference - 38)
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 richer in minerals?
?
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/nutrients
  2. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.