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

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 A +593.8%
Contains more Vitamin E +27.3%
Contains more Vitamin C +267%
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 Folate +25%
Contains more Vitamin K +161.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 11% 0% 63% 14% 19% 10% 5% 15% 48% 0% 518%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Contains more Vitamin A +593.8%
Contains more Vitamin E +27.3%
Contains more Vitamin C +267%
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 Folate +25%
Contains more Vitamin K +161.8%

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

All nutrients comparison - raw data values

Nutrient Scallion Garden cress Opinion
Net carbs 4.74g 4.4g Scallion
Protein 1.83g 2.6g Garden cress
Fats 0.19g 0.7g Garden cress
Carbs 7.34g 5.5g Scallion
Calories 32kcal 32kcal
Starch g g
Fructose g g
Sugar 2.33g 4.4g Scallion
Fiber 2.6g 1.1g Scallion
Calcium 72mg 81mg Garden cress
Iron 1.48mg 1.3mg Scallion
Magnesium 20mg 38mg Garden cress
Phosphorus 37mg 76mg Garden cress
Potassium 276mg 606mg Garden cress
Sodium 16mg 14mg Garden cress
Zinc 0.39mg 0.23mg Scallion
Copper 0.083mg 0.17mg Garden cress
Vitamin A 997IU 6917IU Garden cress
Vitamin E 0.55mg 0.7mg Garden cress
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 69mg Garden cress
Vitamin B1 0.055mg 0.08mg Garden cress
Vitamin B2 0.08mg 0.26mg Garden cress
Vitamin B3 0.525mg 1mg Garden cress
Vitamin B5 0.075mg 0.242mg Garden cress
Vitamin B6 0.061mg 0.247mg Garden cress
Folate 64µg 80µg Garden cress
Vitamin B12 0µg 0µg
Vitamin K 207µg 541.9µg Garden cress
Tryptophan 0.02mg mg Scallion
Threonine 0.072mg mg Scallion
Isoleucine 0.077mg mg Scallion
Leucine 0.109mg mg Scallion
Lysine 0.091mg mg Scallion
Methionine 0.02mg mg Scallion
Phenylalanine 0.059mg mg Scallion
Valine 0.081mg mg Scallion
Histidine 0.032mg mg Scallion
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.032g 0.023g Garden cress
Monounsaturated Fat 0.027g 0.239g Garden cress
Polyunsaturated fat 0.074g 0.228g Garden cress

Which food is preferable for your diet?

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

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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

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.

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.