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 681µg of vitamin A, while scallion contains 50µg.
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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
193%
55%
Minerals Daily Need Coverage Score
22%
20%
Comparison summary
Which food contains less Sodium?
Scallion contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Scallion is lower in Saturated fat (difference - 0.02g)
Which food is lower in Sugar?
Kale is lower in Sugar (difference - 1.08g)
Which food is lower in glycemic index?
Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.