Scallion vs. Kale — In-Depth Nutrition Comparison
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A recap on differences between scallion and kale
- Scallion has more folate and iron; however, kale is higher in vitamin K, vitamin A, vitamin C, manganese, copper, and vitamin B6.
- Kale covers your daily vitamin K needs 508% more than scallion.
- Kale contains 5 times less folate than scallion. Scallion contains 64µg of folate, while kale contains 13µg.
Food varieties used in this article are Onions, spring or scallions (includes tops and bulb), raw and Kale, cooked, boiled, drained, without salt.
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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.
| Contains more PotassiumPotassium | +21.1% |
| Contains more IronIron | +64.4% |
| Contains more ZincZinc | +62.5% |
| Contains more PhosphorusPhosphorus | +32.1% |
| Contains less SodiumSodium | -30.4% |
| Contains more CopperCopper | +88% |
| Contains more ManganeseManganese | +160% |
| Contains more SeleniumSelenium | +50% |
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.
| Contains more Vitamin B2Vitamin B2 | +14.3% |
| Contains more Vitamin B5Vitamin B5 | +53.1% |
| Contains more FolateFolate | +392.3% |
| Contains more CholineCholine | +1325% |
| Contains more Vitamin CVitamin C | +118.1% |
| Contains more Vitamin AVitamin A | +1262% |
| Contains more Vitamin EVitamin E | +54.5% |
| Contains more Vitamin B6Vitamin B6 | +126.2% |
| Contains more Vitamin KVitamin K | +294.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 207µg | 817µg | 508% |
| Vitamin A | 50µg | 681µg | 70% |
| Vitamin C | 18.8mg | 41mg | 25% |
| Folate | 64µg | 13µg | 13% |
| Manganese | 0.16mg | 0.416mg | 11% |
| Copper | 0.083mg | 0.156mg | 8% |
| Iron | 1.48mg | 0.9mg | 7% |
| Vitamin B6 | 0.061mg | 0.138mg | 6% |
| Fiber | 2.6g | 2g | 2% |
| Vitamin E | 0.55mg | 0.85mg | 2% |
| Vitamin B5 | 0.075mg | 0.049mg | 1% |
| Polyunsaturated fat | 0.074g | 0.193g | 1% |
| Vitamin B2 | 0.08mg | 0.07mg | 1% |
| Selenium | 0.6µg | 0.9µg | 1% |
| Zinc | 0.39mg | 0.24mg | 1% |
| Phosphorus | 37mg | 28mg | 1% |
| Choline | 5.7mg | 0.4mg | 1% |
| Potassium | 276mg | 228mg | 1% |
| Carbs | 7.34g | 5.63g | 1% |
| Calories | 32kcal | 28kcal | 0% |
| Protein | 1.83g | 1.9g | 0% |
| Fats | 0.19g | 0.4g | 0% |
| Net carbs | 4.74g | 3.63g | N/A |
| Magnesium | 20mg | 18mg | 0% |
| Calcium | 72mg | 72mg | 0% |
| Sugar | 2.33g | 1.25g | N/A |
| Sodium | 16mg | 23mg | 0% |
| Vitamin B1 | 0.055mg | 0.053mg | 0% |
| Vitamin B3 | 0.525mg | 0.5mg | 0% |
| Saturated fat | 0.032g | 0.052g | 0% |
| Monounsaturated fat | 0.027g | 0.03g | 0% |
| Tryptophan | 0.02mg | 0.023mg | 0% |
| Threonine | 0.072mg | 0.085mg | 0% |
| Isoleucine | 0.077mg | 0.114mg | 0% |
| Leucine | 0.109mg | 0.133mg | 0% |
| Lysine | 0.091mg | 0.114mg | 0% |
| Methionine | 0.02mg | 0.018mg | 0% |
| Phenylalanine | 0.059mg | 0.097mg | 0% |
| Valine | 0.081mg | 0.104mg | 0% |
| Histidine | 0.032mg | 0.04mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +30.4% |
| Contains more FatsFats | +110.5% |
~equal in
Protein
~1.9g
~equal in
Water
~91.2g
~equal in
Other
~0.87g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -38.5% |
| Contains more Mono. FatMonounsaturated fat | +11.1% |
| Contains more Poly. FatPolyunsaturated fat | +160.8% |
