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  6. Cheese vs. Scallion

Cheese vs. Scallion — In-Depth Nutrition Comparison

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Significant differences between cheese and scallions

  • Cheese has more calcium, phosphorus, selenium, vitamin B12, zinc, and vitamin B2; however, scallions are richer in vitamin K.
  • Scallions cover your daily vitamin K needs 171% more than cheese.
  • Scallions contain less cholesterol.
  • Scallions have a higher glycemic index. The glycemic index of scallions is 32, while the glycemic index of cheese is 0.

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

Infographic

Cheese 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.
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
Contains more MagnesiumMagnesium +35%
Contains more CalciumCalcium +886.1%
Contains more ZincZinc +833.3%
Contains more PhosphorusPhosphorus +1129.7%
Contains more SeleniumSelenium +4650%
Contains more PotassiumPotassium +263.2%
Contains more IronIron +957.1%
Contains more CopperCopper +176.7%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +492.6%

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.
Cheese
Cheese
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 63% 0% 17% 11% 14% 18% 9.8% 4.5% 14% 0% 518% 48%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +560%
Contains more Vitamin EVitamin E +29.1%
Contains more Vitamin B2Vitamin B2 +435%
Contains more Vitamin B5Vitamin B5 +446.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +89.7%
Contains more Vitamin B3Vitamin B3 +789.8%
Contains more Vitamin KVitamin K +8525%
Contains more FolateFolate +137%
~equal in Vitamin B6 ~0.061mg

All nutrients comparison - raw data values

Nutrient Cheese Scallion DV% diff.
Vitamin K 2.4µg 207µg 171%
Saturated fat 18.867g 0.032g 86%
Calcium 710mg 72mg 64%
Phosphorus 455mg 37mg 60%
Fats 33.31g 0.19g 51%
Selenium 28.5µg 0.6µg 51%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 1.83g 42%
Cholesterol 99mg 0mg 33%
Vitamin A 330µg 50µg 31%
Zinc 3.64mg 0.39mg 30%
Sodium 653mg 16mg 28%
Vitamin B2 0.428mg 0.08mg 27%
Monounsaturated fat 9.246g 0.027g 23%
Vitamin C 0mg 18.8mg 21%
Calories 404kcal 32kcal 19%
Iron 0.14mg 1.48mg 17%
Fiber 0g 2.6g 10%
Folate 27µg 64µg 9%
Polyunsaturated fat 1.421g 0.074g 9%
Vitamin B5 0.41mg 0.075mg 7%
Potassium 76mg 276mg 6%
Copper 0.03mg 0.083mg 6%
Manganese 0.027mg 0.16mg 6%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B3 0.059mg 0.525mg 3%
Magnesium 27mg 20mg 2%
Vitamin B1 0.029mg 0.055mg 2%
Choline 16.5mg 5.7mg 2%
Carbs 3.09g 7.34g 1%
Vitamin E 0.71mg 0.55mg 1%
Protein per 100 calories 5.7g 5.7g N/A
Calories per 10 g protein 177kcal 175kcal N/A
Weight per 100 calories 25g 313g N/A
Unsaturated / Saturated Fat ratio 0.57 3.2 N/A
Net carbs 3.09g 4.74g N/A
Sugar 0.48g 2.33g N/A
Vitamin B6 0.066mg 0.061mg 0%
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.02mg 0%
Threonine 1.044mg 0.072mg 0%
Isoleucine 1.206mg 0.077mg 0%
Leucine 1.939mg 0.109mg 0%
Lysine 1.025mg 0.091mg 0%
Methionine 0.547mg 0.02mg 0%
Phenylalanine 1.074mg 0.059mg 0%
Valine 1.404mg 0.081mg 0%
Histidine 0.547mg 0.032mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 ProteinProtein +1149.7%
Contains more FatsFats +17431.6%
Contains more OtherOther +358%
Contains more CarbsCarbs +137.5%
Contains more WaterWater +142.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +34144.4%
Contains more Poly. FatPolyunsaturated fat +1820.3%
Contains less Sat. FatSaturated fat -99.8%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.