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  6. Scallion vs. Brown rice

Scallion vs. Brown rice — In-Depth Nutrition Comparison

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How are scallion and brown rice different?

  • Scallion is richer in vitamin K, vitamin C, vitamin A, folate, and iron, while brown rice is higher in manganese, vitamin B3, vitamin B1, selenium, and phosphorus.
  • Scallion covers your daily need for vitamin K, 172% more than brown rice.
  • Brown rice has a higher glycemic index (66) than scallion (32).

Onions, spring or scallions (includes tops and bulb), raw and Rice, brown, long-grain, cooked types were used in this article.

Infographic

Scallion vs Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +2300%
Contains more PotassiumPotassium +220.9%
Contains more IronIron +164.3%
Contains more MagnesiumMagnesium +95%
Contains more CopperCopper +27.7%
Contains more ZincZinc +82.1%
Contains more PhosphorusPhosphorus +178.4%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +508.8%
Contains more SeleniumSelenium +866.7%

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +223.5%
Contains more Vitamin B2Vitamin B2 +15.9%
Contains more Vitamin KVitamin K +103400%
Contains more FolateFolate +611.1%
Contains more Vitamin B1Vitamin B1 +223.6%
Contains more Vitamin B3Vitamin B3 +387.8%
Contains more Vitamin B5Vitamin B5 +406.7%
Contains more Vitamin B6Vitamin B6 +101.6%
Contains more CholineCholine +61.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Scallion Brown rice DV% diff.
Vitamin K 207µg 0.2µg 172%
Manganese 0.16mg 0.974mg 35%
Vitamin C 18.8mg 0mg 21%
Folate 64µg 9µg 14%
Vitamin B3 0.525mg 2.561mg 13%
Iron 1.48mg 0.56mg 12%
Vitamin B1 0.055mg 0.178mg 10%
Starch 24.79g 10%
Selenium 0.6µg 5.8µg 9%
Phosphorus 37mg 103mg 9%
Calcium 72mg 3mg 7%
Vitamin A 50µg 0µg 6%
Carbs 7.34g 25.58g 6%
Potassium 276mg 86mg 6%
Vitamin B5 0.075mg 0.38mg 6%
Vitamin B6 0.061mg 0.123mg 5%
Calories 32kcal 123kcal 5%
Magnesium 20mg 39mg 5%
Fiber 2.6g 1.6g 4%
Zinc 0.39mg 0.71mg 3%
Copper 0.083mg 0.106mg 3%
Vitamin E 0.55mg 0.17mg 3%
Protein 1.83g 2.74g 2%
Polyunsaturated fat 0.074g 0.366g 2%
Sodium 16mg 4mg 1%
Choline 5.7mg 9.2mg 1%
Saturated fat 0.032g 0.26g 1%
Monounsaturated fat 0.027g 0.369g 1%
Fats 0.19g 0.97g 1%
Vitamin B2 0.08mg 0.069mg 1%
Net carbs 4.74g 23.98g N/A
Sugar 2.33g 0.24g N/A
Tryptophan 0.02mg 0.033mg 0%
Threonine 0.072mg 0.095mg 0%
Isoleucine 0.077mg 0.109mg 0%
Leucine 0.109mg 0.214mg 0%
Lysine 0.091mg 0.099mg 0%
Methionine 0.02mg 0.058mg 0%
Phenylalanine 0.059mg 0.133mg 0%
Valine 0.081mg 0.151mg 0%
Histidine 0.032mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more WaterWater +27.8%
Contains more OtherOther +84.1%
Contains more ProteinProtein +49.7%
Contains more FatsFats +410.5%
Contains more CarbsCarbs +248.5%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -87.7%
Contains more Mono. FatMonounsaturated fat +1266.7%
Contains more Poly. FatPolyunsaturated fat +394.6%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.