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  6. Wild rice vs. Scallion

Wild rice vs. Scallion — In-Depth Nutrition Comparison

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Significant differences between Wild rice and Scallion

  • Wild rice has more Zinc, Phosphorus, Vitamin B6, and Manganese, however, Scallion is richer in Vitamin K, Vitamin C, Iron, Folate, Calcium, and Vitamin A RAE.
  • Scallion covers your daily Vitamin K needs 172% more than Wild rice.
  • Scallion has 3 times less Zinc than Wild rice. Wild rice has 1.34mg of Zinc, while Scallion has 0.39mg.

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

Infographic

Wild rice 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.
Wild rice
Wild rice
7
:
3
Scallion
Scallion
Contains more Magnesium +60%
Contains more Phosphorus +121.6%
Contains less Sodium -81.3%
Contains more Zinc +243.6%
Contains more Copper +45.8%
Contains more Manganese +76.3%
Contains more Selenium +33.3%
Contains more Calcium +2300%
Contains more Iron +146.7%
Contains more Potassium +173.3%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Scallion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 56% 15% 16% 25% 3% 11% 28% 21% 4%
Contains more Magnesium +60%
Contains more Phosphorus +121.6%
Contains less Sodium -81.3%
Contains more Zinc +243.6%
Contains more Copper +45.8%
Contains more Manganese +76.3%
Contains more Selenium +33.3%
Contains more Calcium +2300%
Contains more Iron +146.7%
Contains more Potassium +173.3%

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.
Wild rice
Wild rice
4
:
6
Scallion
Scallion
Contains more Vitamin B3 +145.1%
Contains more Vitamin B5 +105.3%
Contains more Vitamin B6 +121.3%
Contains more Vitamin A +33133.3%
Contains more Vitamin E +129.2%
Contains more Vitamin C +∞%
Contains more Folate +146.2%
Contains more Vitamin K +41300%
Equal in Vitamin B1 - 0.055
Equal in Vitamin B2 - 0.08
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
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 B3 +145.1%
Contains more Vitamin B5 +105.3%
Contains more Vitamin B6 +121.3%
Contains more Vitamin A +33133.3%
Contains more Vitamin E +129.2%
Contains more Vitamin C +∞%
Contains more Folate +146.2%
Contains more Vitamin K +41300%
Equal in Vitamin B1 - 0.055
Equal in Vitamin B2 - 0.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
3
:
2
Scallion
Scallion
Contains more Protein +118%
Contains more Fats +78.9%
Contains more Carbs +190.7%
Contains more Water +21.5%
Contains more Other +102.5%
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 Protein +118%
Contains more Fats +78.9%
Contains more Carbs +190.7%
Contains more Water +21.5%
Contains more Other +102.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
2
:
1
Scallion
Scallion
Contains more Monounsaturated Fat +85.2%
Contains more Polyunsaturated fat +187.8%
Contains less Saturated Fat -34.7%
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Scallion
24% 20% 56%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.027 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +85.2%
Contains more Polyunsaturated fat +187.8%
Contains less Saturated Fat -34.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice Scallion Opinion
Net carbs 19.54g 4.74g Wild rice
Protein 3.99g 1.83g Wild rice
Fats 0.34g 0.19g Wild rice
Carbs 21.34g 7.34g Wild rice
Calories 101kcal 32kcal Wild rice
Fructose 0.2g Wild rice
Sugar 0.73g 2.33g Wild rice
Fiber 1.8g 2.6g Scallion
Calcium 3mg 72mg Scallion
Iron 0.6mg 1.48mg Scallion
Magnesium 32mg 20mg Wild rice
Phosphorus 82mg 37mg Wild rice
Potassium 101mg 276mg Scallion
Sodium 3mg 16mg Wild rice
Zinc 1.34mg 0.39mg Wild rice
Copper 0.121mg 0.083mg Wild rice
Manganese 0.282mg 0.16mg Wild rice
Selenium 0.8µg 0.6µg Wild rice
Vitamin A 3IU 997IU Scallion
Vitamin A RAE 0µg 50µg Scallion
Vitamin E 0.24mg 0.55mg Scallion
Vitamin C 0mg 18.8mg Scallion
Vitamin B1 0.052mg 0.055mg Scallion
Vitamin B2 0.087mg 0.08mg Wild rice
Vitamin B3 1.287mg 0.525mg Wild rice
Vitamin B5 0.154mg 0.075mg Wild rice
Vitamin B6 0.135mg 0.061mg Wild rice
Folate 26µg 64µg Scallion
Vitamin K 0.5µg 207µg Scallion
Tryptophan 0.049mg 0.02mg Wild rice
Threonine 0.127mg 0.072mg Wild rice
Isoleucine 0.167mg 0.077mg Wild rice
Leucine 0.276mg 0.109mg Wild rice
Lysine 0.17mg 0.091mg Wild rice
Methionine 0.119mg 0.02mg Wild rice
Phenylalanine 0.195mg 0.059mg Wild rice
Valine 0.232mg 0.081mg Wild rice
Histidine 0.104mg 0.032mg Wild rice
Saturated Fat 0.049g 0.032g Scallion
Monounsaturated Fat 0.05g 0.027g Wild rice
Polyunsaturated fat 0.213g 0.074g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice 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
10%
Wild rice
63%
Scallion
Minerals Daily Need Coverage Score
21%
Wild rice
20%
Scallion

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 1.6g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 13mg)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Scallion
Scallion is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Scallion
Scallion is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.