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Scallion vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Differences between Scallion and Mustard Greens Raw

  • Scallion is higher in Folate, however, Mustard Greens Raw are richer in Vitamin C, Vitamin K, Vitamin A RAE, Vitamin E , Vitamin B6, and Copper.
  • Mustard Greens Raw' daily need coverage for Vitamin C is 57% higher.
  • Scallion has 5 times more Folate than Mustard Greens Raw. While Scallion has 64µg of Folate, Mustard Greens Raw have only 12µg.

The food types used in this comparison are Onions, spring or scallions (includes tops and bulb), raw and Mustard greens, raw.

Infographic

Scallion vs Mustard Greens Raw 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.
Contains less Sodium -20%
Contains more Zinc +56%
Contains more Calcium +59.7%
Contains more Iron +10.8%
Contains more Magnesium +60%
Contains more Phosphorus +56.8%
Contains more Potassium +39.1%
Contains more Copper +98.8%
Contains more Selenium +50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 56% 15% 16% 25% 3% 11% 28% 21% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains less Sodium -20%
Contains more Zinc +56%
Contains more Calcium +59.7%
Contains more Iron +10.8%
Contains more Magnesium +60%
Contains more Phosphorus +56.8%
Contains more Potassium +39.1%
Contains more Copper +98.8%
Contains more Selenium +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 Folate +433.3%
Contains more Vitamin A +203.3%
Contains more Vitamin E +265.5%
Contains more Vitamin C +272.3%
Contains more Vitamin B1 +45.5%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B3 +52.4%
Contains more Vitamin B5 +180%
Contains more Vitamin B6 +195.1%
Contains more Vitamin K +24.4%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Folate +433.3%
Contains more Vitamin A +203.3%
Contains more Vitamin E +265.5%
Contains more Vitamin C +272.3%
Contains more Vitamin B1 +45.5%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B3 +52.4%
Contains more Vitamin B5 +180%
Contains more Vitamin B6 +195.1%
Contains more Vitamin K +24.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +57.2%
Contains more Protein +56.3%
Contains more Fats +121.1%
Contains more Other +66.7%
Equal in Water - 90.7
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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more Carbs +57.2%
Contains more Protein +56.3%
Contains more Fats +121.1%
Contains more Other +66.7%
Equal in Water - 90.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +94.7%
Contains less Saturated Fat -68.8%
Contains more Monounsaturated Fat +240.7%
24% 20% 56%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.027 g
Polyunsaturated fat: 0.074 g
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Polyunsaturated fat +94.7%
Contains less Saturated Fat -68.8%
Contains more Monounsaturated Fat +240.7%

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 Raw
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Scallion Mustard Greens Raw Opinion
Net carbs 4.74g 1.47g Scallion
Protein 1.83g 2.86g Mustard Greens Raw
Fats 0.19g 0.42g Mustard Greens Raw
Carbs 7.34g 4.67g Scallion
Calories 32kcal 27kcal Scallion
Sugar 2.33g 1.32g Mustard Greens Raw
Fiber 2.6g 3.2g Mustard Greens Raw
Calcium 72mg 115mg Mustard Greens Raw
Iron 1.48mg 1.64mg Mustard Greens Raw
Magnesium 20mg 32mg Mustard Greens Raw
Phosphorus 37mg 58mg Mustard Greens Raw
Potassium 276mg 384mg Mustard Greens Raw
Sodium 16mg 20mg Scallion
Zinc 0.39mg 0.25mg Scallion
Copper 0.083mg 0.165mg Mustard Greens Raw
Manganese 0.16mg Scallion
Selenium 0.6µg 0.9µg Mustard Greens Raw
Vitamin A 997IU 3024IU Mustard Greens Raw
Vitamin A RAE 50µg 151µg Mustard Greens Raw
Vitamin E 0.55mg 2.01mg Mustard Greens Raw
Vitamin C 18.8mg 70mg Mustard Greens Raw
Vitamin B1 0.055mg 0.08mg Mustard Greens Raw
Vitamin B2 0.08mg 0.11mg Mustard Greens Raw
Vitamin B3 0.525mg 0.8mg Mustard Greens Raw
Vitamin B5 0.075mg 0.21mg Mustard Greens Raw
Vitamin B6 0.061mg 0.18mg Mustard Greens Raw
Folate 64µg 12µg Scallion
Vitamin K 207µg 257.5µg Mustard Greens Raw
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
Saturated Fat 0.032g 0.01g Mustard Greens Raw
Monounsaturated Fat 0.027g 0.092g Mustard Greens Raw
Polyunsaturated fat 0.074g 0.038g Scallion

Which food is preferable for your diet?

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

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
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
20%
Scallion
25%
Mustard Greens Raw

Comparison summary

Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 4mg)
Which food is cheaper?
Scallion
Scallion is cheaper (difference - $1.2)
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 1.01g)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.022g)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
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)

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 Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.