Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Scallion
  5. Compare
  6. Scallion vs. Mustard Greens

Scallion vs. Mustard Greens — In-Depth Nutrition Comparison

Compare

Important differences between scallion and mustard Greens

  • Scallion has more folate and iron; however, mustard Greens is richer in vitamin K, vitamin A, 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
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 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% 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 84% 206% 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 +1136%
Contains more Vitamin EVitamin 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

All nutrients comparison - raw data values

Nutrient Scallion Mustard Greens DV% diff.
Vitamin K 207µg 592.7µg 321%
Vitamin A 50µg 618µg 63%
Folate 64µg 9µg 14%
Iron 1.48mg 0.87mg 8%
Vitamin E 0.55mg 1.78mg 8%
Vitamin C 18.8mg 25.3mg 7%
Manganese 0.16mg 7%
Copper 0.083mg 0.146mg 7%
Calcium 72mg 118mg 5%
Potassium 276mg 162mg 3%
Vitamin B6 0.061mg 0.098mg 3%
Fiber 2.6g 2g 2%
Magnesium 20mg 13mg 2%
Zinc 0.39mg 0.22mg 2%
Protein 1.83g 2.56g 1%
Vitamin B5 0.075mg 0.12mg 1%
Vitamin B1 0.055mg 0.041mg 1%
Phosphorus 37mg 42mg 1%
Vitamin B3 0.525mg 0.433mg 1%
Carbs 7.34g 4.51g 1%
Choline 5.7mg 0.4mg 1%
Vitamin B2 0.08mg 0.063mg 1%
Calories 32kcal 26kcal 0%
Fats 0.19g 0.47g 0%
Net carbs 4.74g 2.51g N/A
Sugar 2.33g 1.41g N/A
Sodium 16mg 9mg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.032g 0.012g 0%
Monounsaturated fat 0.027g 0.11g 0%
Polyunsaturated fat 0.074g 0.046g 0%
Tryptophan 0.02mg 0%
Threonine 0.072mg 0%
Isoleucine 0.077mg 0%
Leucine 0.109mg 0%
Lysine 0.091mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.059mg 0%
Valine 0.081mg 0%
Histidine 0.032mg 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
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%

People also compare

Scallion
Scallion vs Onion
Onion
Scallion
Scallion vs Coriander
Coriander
Scallion
Scallion vs Garlic
Garlic
Mustard Greens
Mustard Greens vs True morels
True morels
Mustard Greens
Mustard Greens vs Shiitake
Shiitake
Mustard Greens
Mustard Greens vs Cream of mushroom soup
Cream of mushroom soup

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.