Kale vs. Scallion — In-Depth Nutrition Comparison
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A recap on differences between kale and scallion
- Kale has more vitamin K, vitamin A, vitamin C, manganese, copper, and vitamin B6; however, scallion is higher in folate and iron.
- Kale covers your daily vitamin K needs 508% more than scallion.
- Scallion contains 14 times less vitamin A than kale. Kale contains 13621IU of vitamin A, while scallion contains 997IU.
Food varieties used in this article are Kale, cooked, boiled, drained, without salt and Onions, spring or scallions (includes tops and bulb), raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CopperCopper | +88% |
| Contains more ManganeseManganese | +160% |
| Contains more SeleniumSelenium | +50% |
| Contains more MagnesiumMagnesium | +11.1% |
| Contains more PotassiumPotassium | +21.1% |
| Contains more IronIron | +64.4% |
| Contains more ZincZinc | +62.5% |
| Contains more PhosphorusPhosphorus | +32.1% |
| Contains less SodiumSodium | -30.4% |
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 CVitamin C | +118.1% |
| Contains more Vitamin AVitamin A | +1262% |
| Contains more Vitamin EVitamin E | +54.5% |
| Contains more Vitamin B6Vitamin B6 | +126.2% |
| Contains more Vitamin KVitamin K | +294.7% |
| Contains more Vitamin B2Vitamin B2 | +14.3% |
| Contains more Vitamin B5Vitamin B5 | +53.1% |
| Contains more FolateFolate | +392.3% |
| Contains more CholineCholine | +1325% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 817µg | 207µg | 508% |
| Vitamin A | 681µg | 50µg | 70% |
| Vitamin C | 41mg | 18.8mg | 25% |
| Folate | 13µg | 64µg | 13% |
| Manganese | 0.416mg | 0.16mg | 11% |
| Copper | 0.156mg | 0.083mg | 8% |
| Iron | 0.9mg | 1.48mg | 7% |
| Vitamin B6 | 0.138mg | 0.061mg | 6% |
| Fiber | 2g | 2.6g | 2% |
| Vitamin E | 0.85mg | 0.55mg | 2% |
| Vitamin B5 | 0.049mg | 0.075mg | 1% |
| Polyunsaturated fat | 0.193g | 0.074g | 1% |
| Vitamin B2 | 0.07mg | 0.08mg | 1% |
| Selenium | 0.9µg | 0.6µg | 1% |
| Zinc | 0.24mg | 0.39mg | 1% |
| Phosphorus | 28mg | 37mg | 1% |
| Choline | 0.4mg | 5.7mg | 1% |
| Potassium | 228mg | 276mg | 1% |
| Carbs | 5.63g | 7.34g | 1% |
| Calories | 28kcal | 32kcal | 0% |
| Protein | 1.9g | 1.83g | 0% |
| Fats | 0.4g | 0.19g | 0% |
| Net carbs | 3.63g | 4.74g | N/A |
| Magnesium | 18mg | 20mg | 0% |
| Calcium | 72mg | 72mg | 0% |
| Sugar | 1.25g | 2.33g | N/A |
| Sodium | 23mg | 16mg | 0% |
| Vitamin B1 | 0.053mg | 0.055mg | 0% |
| Vitamin B3 | 0.5mg | 0.525mg | 0% |
| Saturated fat | 0.052g | 0.032g | 0% |
| Monounsaturated fat | 0.03g | 0.027g | 0% |
| Tryptophan | 0.023mg | 0.02mg | 0% |
| Threonine | 0.085mg | 0.072mg | 0% |
| Isoleucine | 0.114mg | 0.077mg | 0% |
| Leucine | 0.133mg | 0.109mg | 0% |
| Lysine | 0.114mg | 0.091mg | 0% |
| Methionine | 0.018mg | 0.02mg | 0% |
| Phenylalanine | 0.097mg | 0.059mg | 0% |
| Valine | 0.104mg | 0.081mg | 0% |
| Histidine | 0.04mg | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +110.5% |
| Contains more CarbsCarbs | +30.4% |
~equal in
Protein
~1.83g
~equal in
Water
~89.83g
~equal in
Other
~0.81g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +160.8% |
| Contains less Sat. FatSaturated fat | -38.5% |
~equal in
Monounsaturated fat
~0.027g
