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  6. Scallion vs. Goat cheese

Scallion vs. Goat cheese — In-Depth Nutrition Comparison

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How are scallion and goat cheese different?

  • Scallion is richer in vitamin K, vitamin C, and folate, while goat cheese is higher in copper, phosphorus, vitamin B2, and calcium.
  • Scallion covers your daily need for vitamin K, 170% more than goat cheese.
  • Scallion is lower in sodium.
  • Scallion has a higher glycemic index (32) than goat cheese (0).

Onions, spring or scallions (includes tops and bulb), raw and Cheese, goat, semisoft type types were used in this article.

Infographic

Scallion vs Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more PotassiumPotassium +74.7%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +72%
Contains more MagnesiumMagnesium +45%
Contains more CalciumCalcium +313.9%
Contains more CopperCopper +579.5%
Contains more ZincZinc +69.2%
Contains more PhosphorusPhosphorus +913.5%
Contains more SeleniumSelenium +533.3%
~equal in Iron ~1.62mg

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 0% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +111.5%
Contains more Vitamin KVitamin K +8180%
Contains more FolateFolate +3100%
Contains more Vitamin AVitamin A +714%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +30.9%
Contains more Vitamin B2Vitamin B2 +745%
Contains more Vitamin B3Vitamin B3 +118.7%
Contains more Vitamin B5Vitamin B5 +153.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +170.2%
~equal in Vitamin B6 ~0.06mg

All nutrients comparison - raw data values

Nutrient Scallion Goat cheese DV% diff.
Vitamin K 207µg 2.5µg 170%
Saturated fat 0.032g 20.639g 94%
Copper 0.083mg 0.564mg 53%
Phosphorus 37mg 375mg 48%
Fats 0.19g 29.84g 46%
Vitamin B2 0.08mg 0.676mg 46%
Protein 1.83g 21.58g 40%
Vitamin A 50µg 407µg 40%
Cholesterol 0mg 79mg 26%
Calcium 72mg 298mg 23%
Vitamin C 18.8mg 0mg 21%
Monounsaturated fat 0.027g 6.808g 17%
Sodium 16mg 415mg 17%
Calories 32kcal 364kcal 17%
Folate 64µg 2µg 16%
Fiber 2.6g 0g 10%
Vitamin B12 0µg 0.22µg 9%
Selenium 0.6µg 3.8µg 6%
Polyunsaturated fat 0.074g 0.709g 4%
Vitamin B3 0.525mg 1.148mg 4%
Potassium 276mg 158mg 3%
Vitamin D 0µg 0.5µg 3%
Manganese 0.16mg 0.093mg 3%
Vitamin D 0IU 22IU 3%
Zinc 0.39mg 0.66mg 2%
Carbs 7.34g 0.12g 2%
Vitamin E 0.55mg 0.26mg 2%
Magnesium 20mg 29mg 2%
Choline 5.7mg 15.4mg 2%
Vitamin B5 0.075mg 0.19mg 2%
Iron 1.48mg 1.62mg 2%
Vitamin B1 0.055mg 0.072mg 1%
Net carbs 4.74g 0.12g N/A
Sugar 2.33g 0.12g N/A
Vitamin B6 0.061mg 0.06mg 0%
Tryptophan 0.02mg 0.227mg 0%
Threonine 0.072mg 0.805mg 0%
Isoleucine 0.077mg 0.893mg 0%
Leucine 0.109mg 1.861mg 0%
Lysine 0.091mg 1.549mg 0%
Methionine 0.02mg 0.575mg 0%
Phenylalanine 0.059mg 0.859mg 0%
Valine 0.081mg 1.485mg 0%
Histidine 0.032mg 0.589mg 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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +6016.7%
Contains more WaterWater +97.3%
Contains more ProteinProtein +1079.2%
Contains more FatsFats +15605.3%
Contains more OtherOther +263%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +25114.8%
Contains more Poly. FatPolyunsaturated fat +858.1%

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.