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Scallion vs. Mustard Greens — In-Depth Nutrition Comparison

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Important differences between Scallion and Mustard Greens

  • Scallion has more Folate, and Iron, however, Mustard Greens is richer in Vitamin K, Vitamin A RAE, Vitamin E , Vitamin C, and Copper.
  • Mustard Greens's daily need coverage for Vitamin K is 321% more.
  • Scallion contains 7 times more Folate than Mustard Greens. Scallion contains 64µg of Folate, while Mustard Greens contains 9µg.

The food varieties used in the comparison are Onions, spring or scallions (includes tops and bulb), raw and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Scallion vs Mustard Greens 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" 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 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Contains more MagnesiumMagnesium +53.8%
Contains more PotassiumPotassium +70.4%
Contains more IronIron +70.1%
Contains more ZincZinc +77.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +63.9%
Contains more CopperCopper +75.9%
Contains more PhosphorusPhosphorus +13.5%
Contains less SodiumSodium -43.8%
~equal in Selenium ~0.6µg

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% 60% 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 84% 742% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
Contains more Vitamin B1Vitamin B1 +34.1%
Contains more Vitamin B2Vitamin B2 +27%
Contains more Vitamin B3Vitamin B3 +21.2%
Contains more FolateFolate +611.1%
Contains more CholineCholine +1325%
Contains more Vitamin CVitamin C +34.6%
Contains more Vitamin AVitamin A +1140.7%
Contains more Vitamin E Vitamin E +223.6%
Contains more Vitamin B5Vitamin B5 +60%
Contains more Vitamin B6Vitamin B6 +60.7%
Contains more Vitamin KVitamin K +186.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more CarbsCarbs +62.7%
Contains more OtherOther +19.1%
Contains more ProteinProtein +39.9%
Contains more FatsFats +147.4%
~equal in Water ~91.78g

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
7% 65% 27%
Saturated Fat: Sat. Fat 0.012 g
Monounsaturated Fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
Contains more Poly. FatPolyunsaturated fat +60.9%
Contains less Sat. FatSaturated Fat -62.5%
Contains more Mono. FatMonounsaturated Fat +307.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Scallion Mustard Greens Opinion
Calories 32kcal 26kcal Scallion
Protein 1.83g 2.56g Mustard Greens
Fats 0.19g 0.47g Mustard Greens
Vitamin C 18.8mg 25.3mg Mustard Greens
Net carbs 4.74g 2.51g Scallion
Carbs 7.34g 4.51g Scallion
Magnesium 20mg 13mg Scallion
Calcium 72mg 118mg Mustard Greens
Potassium 276mg 162mg Scallion
Iron 1.48mg 0.87mg Scallion
Sugar 2.33g 1.41g Mustard Greens
Fiber 2.6g 2g Scallion
Copper 0.083mg 0.146mg Mustard Greens
Zinc 0.39mg 0.22mg Scallion
Phosphorus 37mg 42mg Mustard Greens
Sodium 16mg 9mg Mustard Greens
Vitamin A 997IU 12370IU Mustard Greens
Vitamin A RAE 50µg 618µg Mustard Greens
Vitamin E 0.55mg 1.78mg Mustard Greens
Manganese 0.16mg Scallion
Selenium 0.6µg 0.6µg
Vitamin B1 0.055mg 0.041mg Scallion
Vitamin B2 0.08mg 0.063mg Scallion
Vitamin B3 0.525mg 0.433mg Scallion
Vitamin B5 0.075mg 0.12mg Mustard Greens
Vitamin B6 0.061mg 0.098mg Mustard Greens
Vitamin K 207µg 592.7µg Mustard Greens
Folate 64µg 9µg Scallion
Choline 5.7mg 0.4mg Scallion
Saturated Fat 0.032g 0.012g Mustard Greens
Monounsaturated Fat 0.027g 0.11g Mustard Greens
Polyunsaturated fat 0.074g 0.046g Scallion
Tryptophan 0.02mg Scallion
Threonine 0.072mg Scallion
Isoleucine 0.077mg Scallion
Leucine 0.109mg Scallion
Lysine 0.091mg Scallion
Methionine 0.02mg Scallion
Phenylalanine 0.059mg Scallion
Valine 0.081mg Scallion
Histidine 0.032mg Scallion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Scallion Mustard Greens
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
59%
Scallion
186%
Mustard Greens
Minerals Daily Need Coverage Score
20%
Scallion
17%
Mustard Greens

Comparison summary

Which food is richer in minerals?
Scallion
Scallion is relatively richer in minerals
Which food is cheaper?
Scallion
Scallion is cheaper (difference - $1.2)
Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.02g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.