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  6. Garden asparagus vs. Scallion

Garden asparagus vs. Scallion — In-Depth Nutrition Comparison

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Important differences between Garden asparagus and Scallion

  • Garden asparagus has more Copper, Iron, and Vitamin B1, however, Scallion is richer in Vitamin K, and Vitamin C.
  • Scallion's daily need coverage for Vitamin K is 138% more.
  • Garden asparagus contains 3 times more Choline than Scallion. Garden asparagus contains 16mg of Choline, while Scallion contains 5.7mg.

The food varieties used in the comparison are Asparagus, raw and Onions, spring or scallions (includes tops and bulb), raw.

Infographic

Garden asparagus 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.
Garden asparagus
Garden asparagus
6
:
4
Scallion
Scallion
Contains more Iron +44.6%
Contains more Phosphorus +40.5%
Contains less Sodium -87.5%
Contains more Zinc +38.5%
Contains more Copper +127.7%
Contains more Selenium +283.3%
Contains more Calcium +200%
Contains more Magnesium +42.9%
Contains more Potassium +36.6%
Equal in Manganese - 0.16
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Scallion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 56% 15% 16% 25% 3% 11% 28% 21% 4%
Contains more Iron +44.6%
Contains more Phosphorus +40.5%
Contains less Sodium -87.5%
Contains more Zinc +38.5%
Contains more Copper +127.7%
Contains more Selenium +283.3%
Contains more Calcium +200%
Contains more Magnesium +42.9%
Contains more Potassium +36.6%
Equal in Manganese - 0.16

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.
Garden asparagus
Garden asparagus
6
:
4
Scallion
Scallion
Contains more Vitamin E +105.5%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +76.3%
Contains more Vitamin B3 +86.3%
Contains more Vitamin B5 +265.3%
Contains more Vitamin B6 +49.2%
Contains more Vitamin A +31.9%
Contains more Vitamin C +235.7%
Contains more Folate +23.1%
Contains more Vitamin K +397.6%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
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 E +105.5%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +76.3%
Contains more Vitamin B3 +86.3%
Contains more Vitamin B5 +265.3%
Contains more Vitamin B6 +49.2%
Contains more Vitamin A +31.9%
Contains more Vitamin C +235.7%
Contains more Folate +23.1%
Contains more Vitamin K +397.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
2
:
3
Scallion
Scallion
Contains more Protein +20.2%
Contains more Fats +58.3%
Contains more Carbs +89.2%
Contains more Other +39.7%
Equal in Water - 89.83
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 +20.2%
Contains more Fats +58.3%
Contains more Carbs +89.2%
Contains more Other +39.7%
Equal in Water - 89.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
0
:
3
Scallion
Scallion
Contains less Saturated Fat -20%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +48%
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Scallion
24% 20% 56%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.027 g
Polyunsaturated fat: 0.074 g
Contains less Saturated Fat -20%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +48%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garden asparagus Scallion Opinion
Net carbs 1.78g 4.74g Scallion
Protein 2.2g 1.83g Garden asparagus
Fats 0.12g 0.19g Scallion
Carbs 3.88g 7.34g Scallion
Calories 20kcal 32kcal Scallion
Fructose 1g Garden asparagus
Sugar 1.88g 2.33g Garden asparagus
Fiber 2.1g 2.6g Scallion
Calcium 24mg 72mg Scallion
Iron 2.14mg 1.48mg Garden asparagus
Magnesium 14mg 20mg Scallion
Phosphorus 52mg 37mg Garden asparagus
Potassium 202mg 276mg Scallion
Sodium 2mg 16mg Garden asparagus
Zinc 0.54mg 0.39mg Garden asparagus
Copper 0.189mg 0.083mg Garden asparagus
Manganese 0.158mg 0.16mg Scallion
Selenium 2.3µg 0.6µg Garden asparagus
Vitamin A 756IU 997IU Scallion
Vitamin A RAE 38µg 50µg Scallion
Vitamin E 1.13mg 0.55mg Garden asparagus
Vitamin C 5.6mg 18.8mg Scallion
Vitamin B1 0.143mg 0.055mg Garden asparagus
Vitamin B2 0.141mg 0.08mg Garden asparagus
Vitamin B3 0.978mg 0.525mg Garden asparagus
Vitamin B5 0.274mg 0.075mg Garden asparagus
Vitamin B6 0.091mg 0.061mg Garden asparagus
Folate 52µg 64µg Scallion
Vitamin K 41.6µg 207µg Scallion
Tryptophan 0.027mg 0.02mg Garden asparagus
Threonine 0.084mg 0.072mg Garden asparagus
Isoleucine 0.075mg 0.077mg Scallion
Leucine 0.128mg 0.109mg Garden asparagus
Lysine 0.104mg 0.091mg Garden asparagus
Methionine 0.031mg 0.02mg Garden asparagus
Phenylalanine 0.075mg 0.059mg Garden asparagus
Valine 0.115mg 0.081mg Garden asparagus
Histidine 0.049mg 0.032mg Garden asparagus
Saturated Fat 0.04g 0.032g Scallion
Monounsaturated Fat 0g 0.027g Scallion
Polyunsaturated fat 0.05g 0.074g Scallion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus 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
29%
Garden asparagus
63%
Scallion
Minerals Daily Need Coverage Score
25%
Garden asparagus
20%
Scallion

Comparison summary

Which food is lower in Saturated Fat?
Scallion
Scallion is lower in Saturated Fat (difference - 0.008g)
Which food is cheaper?
Scallion
Scallion is cheaper (difference - $3.8)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 0.45g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 14mg)
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 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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.