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  6. Scallion vs. Cranberries

Scallion vs. Cranberries — In-Depth Nutrition Comparison

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How are scallions and cranberries different?

  • Scallions are higher in vitamin K, vitamin A, folate, iron, calcium, potassium, and vitamin C; however, cranberries are richer in vitamin E.
  • Daily need coverage for vitamin K for scallions is 168% higher.
  • Scallions contain 64 times more folate than cranberries. While scallions contain 64µg of folate, cranberries contain only 1µg.
  • Scallions have a lower glycemic index (32) than cranberries (45).

Onions, spring or scallions (includes tops and bulb), raw and Cranberries, raw are the varieties used in this article.

Infographic

Scallion vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +245%
Contains more IronIron +543.5%
Contains more CopperCopper +48.2%
Contains more ZincZinc +333.3%
Contains more PhosphorusPhosphorus +236.4%
Contains more SeleniumSelenium +500%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +66.9%

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 63% 17% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48%
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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75%
Contains more Vitamin CVitamin C +34.3%
Contains more Vitamin AVitamin A +1566.7%
Contains more Vitamin B1Vitamin B1 +358.3%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +419.8%
Contains more Vitamin KVitamin K +4040%
Contains more FolateFolate +6300%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin B5Vitamin B5 +293.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.057mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Scallion Cranberries DV% diff.
Vitamin K 207µg 5µg 168%
Iron 1.48mg 0.23mg 16%
Folate 64µg 1µg 16%
Calcium 72mg 8mg 6%
Potassium 276mg 80mg 6%
Vitamin C 18.8mg 14mg 5%
Vitamin A 50µg 3µg 5%
Vitamin E 0.55mg 1.32mg 5%
Manganese 0.16mg 0.267mg 5%
Vitamin B2 0.08mg 0.02mg 5%
Fiber 2.6g 3.6g 4%
Phosphorus 37mg 11mg 4%
Vitamin B1 0.055mg 0.012mg 4%
Vitamin B5 0.075mg 0.295mg 4%
Protein 1.83g 0.46g 3%
Magnesium 20mg 6mg 3%
Copper 0.083mg 0.056mg 3%
Zinc 0.39mg 0.09mg 3%
Vitamin B3 0.525mg 0.101mg 3%
Carbs 7.34g 11.97g 2%
Calories 32kcal 46kcal 1%
Sodium 16mg 2mg 1%
Selenium 0.6µg 0.1µg 1%
Fructose 0.67g 1%
Fats 0.19g 0.13g 0%
Net carbs 4.74g 8.37g N/A
Sugar 2.33g 4.27g N/A
Vitamin B6 0.061mg 0.057mg 0%
Choline 5.7mg 5.5mg 0%
Saturated fat 0.032g 0.008g 0%
Monounsaturated fat 0.027g 0.018g 0%
Polyunsaturated fat 0.074g 0.055g 0%
Tryptophan 0.02mg 0.003mg 0%
Threonine 0.072mg 0.028mg 0%
Isoleucine 0.077mg 0.033mg 0%
Leucine 0.109mg 0.053mg 0%
Lysine 0.091mg 0.039mg 0%
Methionine 0.02mg 0.003mg 0%
Phenylalanine 0.059mg 0.036mg 0%
Valine 0.081mg 0.045mg 0%
Histidine 0.032mg 0.018mg 0%

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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +297.8%
Contains more FatsFats +46.2%
Contains more OtherOther +575%
Contains more CarbsCarbs +63.1%
~equal in Water ~87.32g

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +50%
Contains more Poly. FatPolyunsaturated fat +34.5%
Contains less Sat. FatSaturated fat -75%

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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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.