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Scallion vs. Amaranth — In-Depth Nutrition Comparison

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Summary of differences between scallion and amaranth

  • Scallion has more folate, while amaranth has more manganese, phosphorus, magnesium, selenium, iron, and copper.
  • Amaranth covers your daily need for manganese, 30% more than scallion.
  • Scallion contains 3 times more folate than amaranth. While scallion contains 64µg of folate, amaranth contains only 22µg.
  • Scallion has a lower glycemic index. The glycemic index of scallion is 32, while the glycemic index of amaranth is 97.

These are the specific foods used in this comparison Onions, spring or scallions (includes tops and bulb), raw and Amaranth grain, cooked.

Infographic

Scallion vs Amaranth 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Contains more CalciumCalcium +53.2%
Contains more PotassiumPotassium +104.4%
Contains more MagnesiumMagnesium +225%
Contains more IronIron +41.9%
Contains more CopperCopper +79.5%
Contains more ZincZinc +120.5%
Contains more PhosphorusPhosphorus +300%
Contains less SodiumSodium -62.5%
Contains more ManganeseManganese +433.8%
Contains more SeleniumSelenium +816.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 63% 17% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +189.5%
Contains more Vitamin B1Vitamin B1 +266.7%
Contains more Vitamin B2Vitamin B2 +263.6%
Contains more Vitamin B3Vitamin B3 +123.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +190.9%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +85.2%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Contains more WaterWater +19.5%
Contains more ProteinProtein +107.7%
Contains more FatsFats +731.6%
Contains more CarbsCarbs +154.6%
~equal in Other ~0.77g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Scallion Amaranth DV% diff.
Vitamin K 207µg 173%
Manganese 0.16mg 0.854mg 30%
Vitamin C 18.8mg 21%
Phosphorus 37mg 148mg 16%
Folate 64µg 22µg 11%
Magnesium 20mg 65mg 11%
Selenium 0.6µg 5.5µg 9%
Iron 1.48mg 2.1mg 8%
Starch 16.23g 7%
Copper 0.083mg 0.149mg 7%
Vitamin A 50µg 6%
Vitamin B6 0.061mg 0.113mg 4%
Vitamin B2 0.08mg 0.022mg 4%
Protein 1.83g 3.8g 4%
Calories 32kcal 102kcal 4%
Zinc 0.39mg 0.86mg 4%
Carbs 7.34g 18.69g 4%
Potassium 276mg 135mg 4%
Vitamin B1 0.055mg 0.015mg 3%
Calcium 72mg 47mg 3%
Fiber 2.6g 2.1g 2%
Vitamin E 0.55mg 0.19mg 2%
Fats 0.19g 1.58g 2%
Vitamin B3 0.525mg 0.235mg 2%
Vitamin B5 0.075mg 2%
Choline 5.7mg 1%
Net carbs 4.74g 16.59g N/A
Sugar 2.33g N/A
Sodium 16mg 6mg 0%
Saturated fat 0.032g 0%
Monounsaturated fat 0.027g 0%
Polyunsaturated fat 0.074g 0%
Tryptophan 0.02mg 0%
Threonine 0.072mg 0%
Isoleucine 0.077mg 0%
Leucine 0.109mg 0%
Lysine 0.091mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.059mg 0%
Valine 0.081mg 0%
Histidine 0.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Scallion Amaranth
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
55%
Scallion
5%
Amaranth
Minerals Daily Need Coverage Score
20%
Scallion
43%
Amaranth

Comparison summary

Which food is lower in glycemic index?
Scallion
Scallion is lower in glycemic index (difference - 65)
Which food is cheaper?
Scallion
Scallion is cheaper (difference - $2.8)
Which food is richer in vitamins?
Scallion
Scallion is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth
Amaranth is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth
Amaranth is lower in Sugar (difference - 2.33g)
Which food contains less Sodium?
Amaranth
Amaranth contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 0.032g)
Which food is richer in minerals?
Amaranth
Amaranth is relatively richer in minerals

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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/nutrients
  2. Amaranth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.