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Scallion vs Garden cress - In-Depth Nutrition Comparison

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The main differences between Scallion and Garden cress

  • Scallion has more Fiber, however Garden cress has more Vitamin K, Vitamin C, Vitamin A, Manganese, Vitamin B6, Vitamin B2, Potassium, Copper, and Phosphorus.
  • Daily need coverage for Vitamin K from Garden cress is 279% higher.
  • Garden cress has 2 times less Fiber than Scallion. Scallion has 2.6g of Fiber, while Garden cress has 1.1g.

Food types used in this article are Onions, spring or scallions (includes tops and bulb), raw and Cress, garden, raw.

Infographic

Scallion vs Garden cress 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 more Iron +13.8%
Contains more Zinc +69.6%
Contains more Calcium +12.5%
Contains more Potassium +119.6%
Contains more Magnesium +90%
Contains more Copper +104.8%
Contains more Phosphorus +105.4%
Contains less Sodium -12.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 22% 25% 15% 28% 11% 16% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 49% 25% 54% 28% 57% 7% 33% 2%
Contains more Iron +13.8%
Contains more Zinc +69.6%
Contains more Calcium +12.5%
Contains more Potassium +119.6%
Contains more Magnesium +90%
Contains more Copper +104.8%
Contains more Phosphorus +105.4%
Contains less Sodium -12.5%

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 +267%
Contains more Vitamin A +593.8%
Contains more Vitamin E +27.3%
Contains more Vitamin B1 +45.5%
Contains more Vitamin B2 +225%
Contains more Vitamin B3 +90.5%
Contains more Vitamin B5 +222.7%
Contains more Vitamin B6 +304.9%
Contains more Vitamin K +161.8%
Contains more Folate +25%
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 230% 416% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60%
Contains more Vitamin C +267%
Contains more Vitamin A +593.8%
Contains more Vitamin E +27.3%
Contains more Vitamin B1 +45.5%
Contains more Vitamin B2 +225%
Contains more Vitamin B3 +90.5%
Contains more Vitamin B5 +222.7%
Contains more Vitamin B6 +304.9%
Contains more Vitamin K +161.8%
Contains more Folate +25%

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
187
Garden cress
Mineral Summary Score
21
Scallion
31
Garden cress

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
16%
Garden cress
Carbohydrates
7%
Scallion
6%
Garden cress
Fats
1%
Scallion
3%
Garden cress

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 Garden cress
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Scallion
Scallion is lower in Sugar (difference - 2.07g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 32)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.2)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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 Garden cress Opinion
Calories 32 32
Protein 1.83 2.6 Garden cress
Fats 0.19 0.7 Garden cress
Vitamin C 18.8 69 Garden cress
Carbs 7.34 5.5 Scallion
Cholesterol 0 0
Vitamin D 0 0
Iron 1.48 1.3 Scallion
Calcium 72 81 Garden cress
Potassium 276 606 Garden cress
Magnesium 20 38 Garden cress
Sugar 2.33 4.4 Scallion
Fiber 2.6 1.1 Scallion
Copper 0.083 0.17 Garden cress
Zinc 0.39 0.23 Scallion
Starch
Phosphorus 37 76 Garden cress
Sodium 16 14 Garden cress
Vitamin A 997 6917 Garden cress
Vitamin E 0.55 0.7 Garden cress
Vitamin D 0 0
Vitamin B1 0.055 0.08 Garden cress
Vitamin B2 0.08 0.26 Garden cress
Vitamin B3 0.525 1 Garden cress
Vitamin B5 0.075 0.242 Garden cress
Vitamin B6 0.061 0.247 Garden cress
Vitamin B12 0 0
Vitamin K 207 541.9 Garden cress
Folate 64 80 Garden cress
Trans Fat 0 0
Saturated Fat 0.032 0.023 Garden cress
Monounsaturated Fat 0.027 0.239 Garden cress
Polyunsaturated fat 0.074 0.228 Garden cress
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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.