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  6. Scallion vs. Kiwifruit

Scallion vs. Kiwifruit — In-Depth Nutrition Comparison

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How are Scallion and Kiwifruit different?

  • Scallion is higher in Vitamin K, Iron, Folate, and Vitamin A RAE, however, Kiwifruit is richer in Vitamin C, Vitamin E , and Copper.
  • Daily need coverage for Vitamin K from Scallion is 139% higher.
  • Scallion contains 13 times more Vitamin A RAE than Kiwifruit. While Scallion contains 50µg of Vitamin A RAE, Kiwifruit contains only 4µg.
  • Scallion has less Sugar.

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

Infographic

Scallion vs Kiwifruit 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.
Scallion
Scallion
7
:
3
Kiwifruit
Kiwifruit
Contains more Calcium +111.8%
Contains more Iron +377.4%
Contains more Magnesium +17.6%
Contains more Zinc +178.6%
Contains more Manganese +63.3%
Contains more Selenium +200%
Contains more Potassium +13%
Contains less Sodium -81.3%
Contains more Copper +56.6%
Equal in Phosphorus - 34
Scallion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 56% 15% 16% 25% 3% 11% 28% 21% 4%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Calcium +111.8%
Contains more Iron +377.4%
Contains more Magnesium +17.6%
Contains more Zinc +178.6%
Contains more Manganese +63.3%
Contains more Selenium +200%
Contains more Potassium +13%
Contains less Sodium -81.3%
Contains more Copper +56.6%
Equal in Phosphorus - 34

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.
Scallion
Scallion
6
:
4
Kiwifruit
Kiwifruit
Contains more Vitamin A +1046%
Contains more Vitamin B1 +103.7%
Contains more Vitamin B2 +220%
Contains more Vitamin B3 +54%
Contains more Folate +156%
Contains more Vitamin K +413.6%
Contains more Vitamin E +165.5%
Contains more Vitamin C +393.1%
Contains more Vitamin B5 +144%
Equal in Vitamin B6 - 0.063
Scallion
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%
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin A +1046%
Contains more Vitamin B1 +103.7%
Contains more Vitamin B2 +220%
Contains more Vitamin B3 +54%
Contains more Folate +156%
Contains more Vitamin K +413.6%
Contains more Vitamin E +165.5%
Contains more Vitamin C +393.1%
Contains more Vitamin B5 +144%
Equal in Vitamin B6 - 0.063

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Scallion
Scallion
3
:
2
Kiwifruit
Kiwifruit
Contains more Protein +60.5%
Contains more Other +32.8%
Contains more Fats +173.7%
Contains more Carbs +99.7%
Equal in Water - 83.07
Scallion
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +60.5%
Contains more Other +32.8%
Contains more Fats +173.7%
Contains more Carbs +99.7%
Equal in Water - 83.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Scallion
Scallion
0
:
3
Kiwifruit
Kiwifruit
Contains more Monounsaturated Fat +74.1%
Contains more Polyunsaturated fat +287.8%
Equal in Saturated Fat - 0.029
Scallion
24% 20% 56%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.027 g
Polyunsaturated fat: 0.074 g
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains more Monounsaturated Fat +74.1%
Contains more Polyunsaturated fat +287.8%
Equal in Saturated Fat - 0.029

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Scallion Kiwifruit
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Scallion Kiwifruit Opinion
Net carbs 4.74g 11.66g Kiwifruit
Protein 1.83g 1.14g Scallion
Fats 0.19g 0.52g Kiwifruit
Carbs 7.34g 14.66g Kiwifruit
Calories 32kcal 61kcal Kiwifruit
Fructose 4.35g Kiwifruit
Sugar 2.33g 8.99g Scallion
Fiber 2.6g 3g Kiwifruit
Calcium 72mg 34mg Scallion
Iron 1.48mg 0.31mg Scallion
Magnesium 20mg 17mg Scallion
Phosphorus 37mg 34mg Scallion
Potassium 276mg 312mg Kiwifruit
Sodium 16mg 3mg Kiwifruit
Zinc 0.39mg 0.14mg Scallion
Copper 0.083mg 0.13mg Kiwifruit
Manganese 0.16mg 0.098mg Scallion
Selenium 0.6µg 0.2µg Scallion
Vitamin A 997IU 87IU Scallion
Vitamin A RAE 50µg 4µg Scallion
Vitamin E 0.55mg 1.46mg Kiwifruit
Vitamin C 18.8mg 92.7mg Kiwifruit
Vitamin B1 0.055mg 0.027mg Scallion
Vitamin B2 0.08mg 0.025mg Scallion
Vitamin B3 0.525mg 0.341mg Scallion
Vitamin B5 0.075mg 0.183mg Kiwifruit
Vitamin B6 0.061mg 0.063mg Kiwifruit
Folate 64µg 25µg Scallion
Vitamin K 207µg 40.3µg Scallion
Tryptophan 0.02mg 0.015mg Scallion
Threonine 0.072mg 0.047mg Scallion
Isoleucine 0.077mg 0.051mg Scallion
Leucine 0.109mg 0.066mg Scallion
Lysine 0.091mg 0.061mg Scallion
Methionine 0.02mg 0.024mg Kiwifruit
Phenylalanine 0.059mg 0.044mg Scallion
Valine 0.081mg 0.057mg Scallion
Histidine 0.032mg 0.027mg Scallion
Saturated Fat 0.032g 0.029g Kiwifruit
Monounsaturated Fat 0.027g 0.047g Kiwifruit
Polyunsaturated fat 0.074g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Scallion Kiwifruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
63%
Scallion
42%
Kiwifruit
Minerals Daily Need Coverage Score
20%
Scallion
14%
Kiwifruit

Comparison summary

Which food is lower in Sugar?
Scallion
Scallion is lower in Sugar (difference - 6.66g)
Which food is lower in glycemic index?
Scallion
Scallion is lower in glycemic index (difference - 26)
Which food is cheaper?
Scallion
Scallion is cheaper (difference - $0.3)
Which food is richer in minerals?
Scallion
Scallion is relatively richer in minerals
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.003g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.