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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 RAE, 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.

Infographic

Arugula 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.
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%
Contains less Sodium -40.7%
Contains more Selenium +100%
Equal in Iron - 1.48
Equal in Copper - 0.083
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 56% 15% 16% 25% 3% 11% 28% 21% 4%
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%
Contains less Sodium -40.7%
Contains more Selenium +100%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
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 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%
Equal in Vitamin B2 - 0.08
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%
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 +138%
Contains more Vitamin B5 +482.7%
Contains more Vitamin B6 +19.7%
Contains more Folate +51.6%
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%
Equal in Vitamin B2 - 0.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +41%
Contains more Fats +247.4%
Contains more Other +72.8%
Contains more Carbs +101.1%
Equal in Water - 89.83
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
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 +41%
Contains more Fats +247.4%
Contains more Other +72.8%
Contains more Carbs +101.1%
Equal in Water - 89.83

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Scallion
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
52%
Arugula
63%
Scallion
Minerals Daily Need Coverage Score
28%
Arugula
20%
Scallion

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

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.