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Scallion vs. Bean raw — In-Depth Nutrition Comparison

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Summary of differences between scallion and bean raw

  • Scallion has more vitamin K, while bean raw has more folate, copper, vitamin B1, phosphorus, fiber, selenium, iron, manganese, and magnesium.
  • Scallion covers your daily need for vitamin K, 168% more than bean raw.

These are the specific foods used in this comparison Onions, spring or scallions (includes tops and bulb), raw and Beans, pinto, mature seeds, raw.

Infographic

Scallion vs Bean 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.
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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +780%
Contains more CalciumCalcium +56.9%
Contains more PotassiumPotassium +404.7%
Contains more IronIron +242.6%
Contains more CopperCopper +975.9%
Contains more ZincZinc +484.6%
Contains more PhosphorusPhosphorus +1010.8%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +617.5%
Contains more SeleniumSelenium +4550%

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin CVitamin C +198.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +161.9%
Contains more Vitamin KVitamin K +3596.4%
Contains more Vitamin B1Vitamin B1 +1196.4%
Contains more Vitamin B2Vitamin B2 +165%
Contains more Vitamin B3Vitamin B3 +123.6%
Contains more Vitamin B5Vitamin B5 +946.7%
Contains more Vitamin B6Vitamin B6 +677%
Contains more FolateFolate +720.3%
Contains more CholineCholine +1061.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +692.9%
Contains more ProteinProtein +1070.5%
Contains more FatsFats +547.4%
Contains more CarbsCarbs +752.2%
Contains more OtherOther +328.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -86.4%
Contains more Mono. FatMonounsaturated fat +748.1%
Contains more Poly. FatPolyunsaturated fat +450%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Scallion Bean raw DV% diff.
Vitamin K 207µg 5.6µg 168%
Folate 64µg 525µg 115%
Copper 0.083mg 0.893mg 90%
Vitamin B1 0.055mg 0.713mg 55%
Phosphorus 37mg 411mg 53%
Fiber 2.6g 15.5g 52%
Selenium 0.6µg 27.9µg 50%
Iron 1.48mg 5.07mg 45%
Manganese 0.16mg 1.148mg 43%
Protein 1.83g 21.42g 39%
Magnesium 20mg 176mg 37%
Potassium 276mg 1393mg 33%
Vitamin B6 0.061mg 0.474mg 32%
Carbs 7.34g 62.55g 18%
Zinc 0.39mg 2.28mg 17%
Calories 32kcal 347kcal 16%
Vitamin B5 0.075mg 0.785mg 14%
Starch 34.17g 14%
Vitamin C 18.8mg 6.3mg 14%
Choline 5.7mg 66.2mg 11%
Vitamin B2 0.08mg 0.212mg 10%
Vitamin A 50µg 0µg 6%
Calcium 72mg 113mg 4%
Vitamin B3 0.525mg 1.174mg 4%
Polyunsaturated fat 0.074g 0.407g 2%
Vitamin E 0.55mg 0.21mg 2%
Fats 0.19g 1.23g 2%
Saturated fat 0.032g 0.235g 1%
Monounsaturated fat 0.027g 0.229g 1%
Net carbs 4.74g 47.05g N/A
Sugar 2.33g 2.11g N/A
Sodium 16mg 12mg 0%
Tryptophan 0.02mg 0.237mg 0%
Threonine 0.072mg 0.81mg 0%
Isoleucine 0.077mg 0.871mg 0%
Leucine 0.109mg 1.558mg 0%
Lysine 0.091mg 1.356mg 0%
Methionine 0.02mg 0.259mg 0%
Phenylalanine 0.059mg 1.095mg 0%
Valine 0.081mg 0.998mg 0%
Histidine 0.032mg 0.556mg 0%

Which food is preferable for your diet?

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

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
67%
Bean raw
Minerals Daily Need Coverage Score
20%
Scallion
131%
Bean raw

Comparison summary

Which food is lower in Saturated fat?
Scallion
Scallion is lower in Saturated fat (difference - 0.203g)
Which food is lower in glycemic index?
Scallion
Scallion is lower in glycemic index (difference - 1)
Which food is cheaper?
Scallion
Scallion is cheaper (difference - $1.3)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 0.22g)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.