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Scallion vs Arugula - In-Depth Nutrition Comparison

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Significant differences between Scallion and Arugula

  • Scallion has more Vitamin K, however Arugula is richer in Calcium, Folate, Vitamin A, Vitamin B5, Manganese, and Magnesium.
  • Scallion covers your daily Vitamin K needs 82% more than Arugula.
  • Arugula has 2 times less Fiber than Scallion. Scallion has 2.6g of Fiber, while Arugula has 1.6g.

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

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Scallion vs Arugula 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains less Sodium -40.7%
Contains more Calcium +122.2%
Contains more Potassium +33.7%
Contains more Magnesium +135%
Contains more Zinc +20.5%
Contains more Phosphorus +40.5%
Equal in Iron - 1.46
Equal in Copper - 0.076
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 22% 25% 15% 28% 11% 16% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 48% 33% 34% 26% 13% 23% 4%
Contains less Sodium -40.7%
Contains more Calcium +122.2%
Contains more Potassium +33.7%
Contains more Magnesium +135%
Contains more Zinc +20.5%
Contains more Phosphorus +40.5%
Equal in Iron - 1.46
Equal in Copper - 0.076

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +25.3%
Contains more Vitamin E +27.9%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +72.1%
Contains more Vitamin K +90.6%
Contains more Vitamin A +138%
Contains more Vitamin B5 +482.7%
Contains more Vitamin B6 +19.7%
Contains more Folate +51.6%
Equal in Vitamin B2 - 0.086
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 60% 11% 0% 14% 19% 10% 5% 15% 0% 518% 48%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 50% 143% 9% 0% 11% 20% 6% 27% 17% 0% 272% 73%
Contains more Vitamin C +25.3%
Contains more Vitamin E +27.9%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +72.1%
Contains more Vitamin K +90.6%
Contains more Vitamin A +138%
Contains more Vitamin B5 +482.7%
Contains more Vitamin B6 +19.7%
Contains more Folate +51.6%
Equal in Vitamin B2 - 0.086

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Scallion
52
Arugula
Mineral Summary Score
21
Scallion
29
Arugula

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
11%
Scallion
15%
Arugula
Carbohydrates
7%
Scallion
4%
Arugula
Fats
1%
Scallion
3%
Arugula

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Scallion Arugula
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Scallion Arugula
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Scallion
Scallion is lower in Saturated Fat (difference - 0.054g)
Which food is cheaper?
Scallion
Scallion is cheaper (difference - $0.2)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 0.28g)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
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 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.

All nutrients comparison - raw data values

Nutrient Scallion Arugula Opinion
Calories 32 25 Scallion
Protein 1.83 2.58 Arugula
Fats 0.19 0.66 Arugula
Vitamin C 18.8 15 Scallion
Carbs 7.34 3.65 Scallion
Cholesterol 0 0
Vitamin D 0 0
Iron 1.48 1.46 Scallion
Calcium 72 160 Arugula
Potassium 276 369 Arugula
Magnesium 20 47 Arugula
Sugar 2.33 2.05 Arugula
Fiber 2.6 1.6 Scallion
Copper 0.083 0.076 Scallion
Zinc 0.39 0.47 Arugula
Starch
Phosphorus 37 52 Arugula
Sodium 16 27 Scallion
Vitamin A 997 2373 Arugula
Vitamin E 0.55 0.43 Scallion
Vitamin D 0 0
Vitamin B1 0.055 0.044 Scallion
Vitamin B2 0.08 0.086 Arugula
Vitamin B3 0.525 0.305 Scallion
Vitamin B5 0.075 0.437 Arugula
Vitamin B6 0.061 0.073 Arugula
Vitamin B12 0 0
Vitamin K 207 108.6 Scallion
Folate 64 97 Arugula
Trans Fat 0 0
Saturated Fat 0.032 0.086 Scallion
Monounsaturated Fat 0.027 0.049 Arugula
Polyunsaturated fat 0.074 0.319 Arugula
Tryptophan 0.02 Scallion
Threonine 0.072 Scallion
Isoleucine 0.077 Scallion
Leucine 0.109 Scallion
Lysine 0.091 Scallion
Methionine 0.02 Scallion
Phenylalanine 0.059 Scallion
Valine 0.081 Scallion
Histidine 0.032 Scallion
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.