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Arugula vs Scallion - In-Depth Nutrition Comparison

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Significant differences between Arugula and Scallion

  • Arugula has more Calcium, Folate, Vitamin A, Vitamin B5, Manganese, and Magnesium, however Scallion is richer in Vitamin K.
  • Scallion covers your daily Vitamin K needs 82% more than Arugula.
  • Scallion has 6 times less Vitamin B5 than Arugula. Arugula has 0.437mg of Vitamin B5, while Scallion has 0.075mg.

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

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Arugula vs Scallion infographic
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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
Arugula
Arugula
5
:
3
Scallion
Scallion
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
Arugula
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 48% 33% 34% 26% 13% 23% 4%
Scallion
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 22% 25% 15% 28% 11% 16% 3%
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
Arugula
Arugula
5
:
5
Scallion
Scallion
Contains more Vitamin A +138%
Contains more Vitamin B5 +482.7%
Contains more Vitamin B6 +19.7%
Contains more Folate +51.6%
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
Arugula
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 50% 143% 9% 0% 11% 20% 6% 27% 17% 0% 272% 73%
Scallion
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 60% 11% 0% 14% 19% 10% 5% 15% 0% 518% 48%
Contains more Vitamin A +138%
Contains more Vitamin B5 +482.7%
Contains more Vitamin B6 +19.7%
Contains more Folate +51.6%
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

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
52
Arugula
63
Scallion
Mineral Summary Score
29
Arugula
21
Scallion

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 food.
Protein
15%
Arugula
11%
Scallion
Carbohydrates
4%
Arugula
7%
Scallion
Fats
3%
Arugula
1%
Scallion

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Arugula Scallion
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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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
Sugar 2.05 2.33 Arugula
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
Folate 97 64 Arugula
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
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.