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  6. Scallion vs. Onion

Scallion vs. Onion — In-Depth Nutrition Comparison

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Summary of differences between Scallion and Onion

  • The amount of Vitamin K, Iron, Vitamin C, Folate, and Vitamin A in Scallion is higher than in Onion.
  • Scallion covers your daily need of Vitamin K 172% more than Onion.

These are the specific foods used in this comparison Onions, spring or scallions (includes tops and bulb), raw and Onions, raw.

Infographic

Scallion vs Onion 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%
Onion
Onion
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +213%
Contains more PotassiumPotassium +89%
Contains more IronIron +604.8%
Contains more CopperCopper +112.8%
Contains more ZincZinc +129.4%
Contains more PhosphorusPhosphorus +27.6%
Contains more ManganeseManganese +24%
Contains more SeleniumSelenium +20%
Contains less SodiumSodium -75%

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%
Onion
Onion
2
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 25% 0.12% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin CVitamin C +154.1%
Contains more Vitamin AVitamin A +49750%
Contains more Vitamin EVitamin E +2650%
Contains more Vitamin B1Vitamin B1 +19.6%
Contains more Vitamin B2Vitamin B2 +196.3%
Contains more Vitamin B3Vitamin B3 +352.6%
Contains more Vitamin KVitamin K +51650%
Contains more FolateFolate +236.8%
Contains more Vitamin B5Vitamin B5 +64%
Contains more Vitamin B6Vitamin B6 +96.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6.1mg

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
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +66.4%
Contains more FatsFats +90%
Contains more OtherOther +131.4%
Contains more CarbsCarbs +27.2%
~equal in Water ~89.11g

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
Onion
Onion
0
58% 18% 24%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains less Sat. FatSaturated Fat -23.8%
Contains more Mono. FatMonounsaturated Fat +107.7%
Contains more Poly. FatPolyunsaturated fat +335.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Scallion Onion Opinion
Calories 32kcal 40kcal Onion
Protein 1.83g 1.1g Scallion
Fats 0.19g 0.1g Scallion
Vitamin C 18.8mg 7.4mg Scallion
Net carbs 4.74g 7.64g Onion
Carbs 7.34g 9.34g Onion
Magnesium 20mg 10mg Scallion
Calcium 72mg 23mg Scallion
Potassium 276mg 146mg Scallion
Iron 1.48mg 0.21mg Scallion
Sugar 2.33g 4.24g Scallion
Fiber 2.6g 1.7g Scallion
Copper 0.083mg 0.039mg Scallion
Zinc 0.39mg 0.17mg Scallion
Phosphorus 37mg 29mg Scallion
Sodium 16mg 4mg Onion
Vitamin A 997IU 2IU Scallion
Vitamin A 50µg 0µg Scallion
Vitamin E 0.55mg 0.02mg Scallion
Manganese 0.16mg 0.129mg Scallion
Selenium 0.6µg 0.5µg Scallion
Vitamin B1 0.055mg 0.046mg Scallion
Vitamin B2 0.08mg 0.027mg Scallion
Vitamin B3 0.525mg 0.116mg Scallion
Vitamin B5 0.075mg 0.123mg Onion
Vitamin B6 0.061mg 0.12mg Onion
Vitamin K 207µg 0.4µg Scallion
Folate 64µg 19µg Scallion
Choline 5.7mg 6.1mg Onion
Saturated Fat 0.032g 0.042g Scallion
Monounsaturated Fat 0.027g 0.013g Scallion
Polyunsaturated fat 0.074g 0.017g Scallion
Tryptophan 0.02mg 0.014mg Scallion
Threonine 0.072mg 0.021mg Scallion
Isoleucine 0.077mg 0.014mg Scallion
Leucine 0.109mg 0.025mg Scallion
Lysine 0.091mg 0.039mg Scallion
Methionine 0.02mg 0.002mg Scallion
Phenylalanine 0.059mg 0.025mg Scallion
Valine 0.081mg 0.021mg Scallion
Histidine 0.032mg 0.014mg Scallion
Fructose 1.29g Onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Scallion Onion
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
59%
Scallion
8%
Onion
Minerals Daily Need Coverage Score
20%
Scallion
8%
Onion

Comparison summary

Which food is lower in Sugar?
Scallion
Scallion is lower in Sugar (difference - 1.91g)
Which food is lower in Saturated Fat?
Scallion
Scallion is lower in Saturated Fat (difference - 0.01g)
Which food is richer in minerals?
Scallion
Scallion is relatively richer in minerals
Which food is richer in vitamins?
Scallion
Scallion is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 17)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.