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Scallion vs. Liver — In-Depth Nutrition Comparison

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Important differences between scallion and liver

  • Liver has more vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, zinc, and vitamin B3 than scallion.
  • Liver's daily need coverage for vitamin B12 is 778% more.
  • Scallion has a higher glycemic index. The glycemic index of scallion is 32, while the glycemic index of liver is 0.

The food varieties used in the comparison are Onions, spring or scallions (includes tops and bulb), raw and Pork, fresh, variety meats and by-products, liver, cooked, braised.

Infographic

Scallion vs Liver 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%
Liver
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +620%
Contains more PotassiumPotassium +84%
Contains less SodiumSodium -67.3%
Contains more IronIron +1110.8%
Contains more CopperCopper +663.9%
Contains more ZincZinc +1623.1%
Contains more PhosphorusPhosphorus +551.4%
Contains more ManganeseManganese +87.5%
Contains more SeleniumSelenium +11150%

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%
Liver
9
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +25.5%
Contains more Vitamin AVitamin A +10710%
Contains more Vitamin B1Vitamin B1 +369.1%
Contains more Vitamin B2Vitamin B2 +2645%
Contains more Vitamin B3Vitamin B3 +1506.7%
Contains more Vitamin B5Vitamin B5 +6265.3%
Contains more Vitamin B6Vitamin B6 +834.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +154.7%
~equal in Vitamin D ~µg

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
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more CarbsCarbs +95.2%
Contains more WaterWater +39.7%
Contains more ProteinProtein +1321.9%
Contains more FatsFats +2215.8%
Contains more OtherOther +85.2%

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
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +2233.3%
Contains more Poly. FatPolyunsaturated fat +1318.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Scallion Liver DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin A 50µg 5405µg 595%
Iron 1.48mg 17.92mg 206%
Vitamin K 207µg 173%
Vitamin B2 0.08mg 2.196mg 163%
Selenium 0.6µg 67.5µg 122%
Cholesterol 0mg 355mg 118%
Vitamin B5 0.075mg 4.774mg 94%
Copper 0.083mg 0.634mg 61%
Zinc 0.39mg 6.72mg 58%
Vitamin B3 0.525mg 8.435mg 49%
Protein 1.83g 26.02g 48%
Vitamin B6 0.061mg 0.57mg 39%
Phosphorus 37mg 241mg 29%
Folate 64µg 163µg 25%
Vitamin B1 0.055mg 0.258mg 17%
Fiber 2.6g 0g 10%
Polyunsaturated fat 0.074g 1.05g 7%
Calories 32kcal 165kcal 7%
Manganese 0.16mg 0.3mg 6%
Fats 0.19g 4.4g 6%
Calcium 72mg 10mg 6%
Saturated fat 0.032g 1.41g 6%
Vitamin C 18.8mg 23.6mg 5%
Vitamin E 0.55mg 4%
Potassium 276mg 150mg 4%
Monounsaturated fat 0.027g 0.63g 2%
Carbs 7.34g 3.76g 1%
Choline 5.7mg 1%
Magnesium 20mg 14mg 1%
Sodium 16mg 49mg 1%
Net carbs 4.74g 3.76g N/A
Sugar 2.33g N/A
Tryptophan 0.02mg 0.366mg 0%
Threonine 0.072mg 1.107mg 0%
Isoleucine 0.077mg 1.32mg 0%
Leucine 0.109mg 2.319mg 0%
Lysine 0.091mg 2.007mg 0%
Methionine 0.02mg 0.645mg 0%
Phenylalanine 0.059mg 1.274mg 0%
Valine 0.081mg 1.607mg 0%
Histidine 0.032mg 0.708mg 0%
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - DPA 0g 0.04g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Scallion Liver
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
55%
Scallion
422%
Liver
Minerals Daily Need Coverage Score
20%
Scallion
161%
Liver

Comparison summary

Which food is lower in Cholesterol?
Scallion
Scallion is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 33mg)
Which food is lower in Saturated fat?
Scallion
Scallion is lower in Saturated fat (difference - 1.378g)
Which food is cheaper?
Scallion
Scallion is cheaper (difference - $0.1)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 2.33g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.