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Scallion vs Onion - In-Depth Nutrition Comparison

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Summary of differences between Scallion and Onion

  • Scallion has more Vitamin K, Iron, Vitamin C, and Folate, while Onion has more Vitamin A RAE.
  • Scallion covers your daily need of Vitamin K 172% more than Onion.
  • Scallion contains 28 times more Vitamin E than Onion. While Scallion contains 0.55mg of Vitamin E , Onion contains only 0.02mg.

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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Onion
Contains more Calcium +213%
Contains more Iron +604.8%
Contains more Magnesium +100%
Contains more Phosphorus +27.6%
Contains more Potassium +89%
Contains more Zinc +129.4%
Contains more Copper +112.8%
Contains less Sodium -75%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 56% 15% 16% 25% 3% 11% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 8% 8% 13% 13% 1% 5% 14%
Contains more Calcium +213%
Contains more Iron +604.8%
Contains more Magnesium +100%
Contains more Phosphorus +27.6%
Contains more Potassium +89%
Contains more Zinc +129.4%
Contains more Copper +112.8%
Contains less Sodium -75%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Onion
Contains more Vitamin A +49750%
Contains more Vitamin E +2650%
Contains more Vitamin C +154.1%
Contains more Vitamin B1 +19.6%
Contains more Vitamin B2 +196.3%
Contains more Vitamin B3 +352.6%
Contains more Folate +236.8%
Contains more Vitamin K +51650%
Contains more Vitamin B5 +64%
Contains more Vitamin B6 +96.7%
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 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +49750%
Contains more Vitamin E +2650%
Contains more Vitamin C +154.1%
Contains more Vitamin B1 +19.6%
Contains more Vitamin B2 +196.3%
Contains more Vitamin B3 +352.6%
Contains more Folate +236.8%
Contains more Vitamin K +51650%
Contains more Vitamin B5 +64%
Contains more Vitamin B6 +96.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Net carbs 4.74g 7.64g Onion
Protein 1.83g 1.1g Scallion
Fats 0.19g 0.1g Scallion
Carbs 7.34g 9.34g Onion
Calories 32kcal 40kcal Onion
Starch g 0g Onion
Fructose g 1.29g Onion
Sugar 2.33g 4.24g Scallion
Fiber 2.6g 1.7g Scallion
Calcium 72mg 23mg Scallion
Iron 1.48mg 0.21mg Scallion
Magnesium 20mg 10mg Scallion
Phosphorus 37mg 29mg Scallion
Potassium 276mg 146mg Scallion
Sodium 16mg 4mg Onion
Zinc 0.39mg 0.17mg Scallion
Copper 0.083mg 0.039mg Scallion
Vitamin A 997IU 2IU Scallion
Vitamin E 0.55mg 0.02mg Scallion
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 7.4mg 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
Folate 64µg 19µg Scallion
Vitamin B12 0µg 0µg
Vitamin K 207µg 0.4µg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.032g 0.042g Scallion
Monounsaturated Fat 0.027g 0.013g Scallion
Polyunsaturated fat 0.074g 0.017g Scallion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Scallion Onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Scallion
8
Onion
Mineral Summary Score
21
Scallion
8
Onion

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
11%
Scallion
7%
Onion
Carbohydrates
7%
Scallion
9%
Onion
Fats
1%
Scallion
0%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.