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Scallion vs. Salsa — In-Depth Nutrition Comparison

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How are scallion and salsa different?

  • Scallion is higher in vitamin C, folate, vitamin A, and calcium; however, salsa is richer in iron and vitamin B6.
  • Daily need coverage for sodium for salsa is 18% higher.
  • Scallion contains 6 times more calcium than salsa. While scallion contains 72mg of calcium, salsa contains only 12mg.
  • Scallion has less sodium.

Onions, spring or scallions (includes tops and bulb), raw and USDA Commodity, salsa are the varieties used in this article.

Infographic

Scallion vs Salsa 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%
Salsa
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +500%
Contains more ZincZinc +129.4%
Contains more PhosphorusPhosphorus +23.3%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +50%
Contains more IronIron +51.4%
Contains more CopperCopper +15.7%
~equal in Potassium ~270mg

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%
Salsa
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 13% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +370%
Contains more Vitamin AVitamin A +78.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +236.8%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +105.7%
Contains more Vitamin B6Vitamin B6 +144.3%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg

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
Salsa
2
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more ProteinProtein +22%
Contains more OtherOther +97.5%
~equal in Fats ~0.2g
~equal in Carbs ~7g
~equal in Water ~89.7g

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
Salsa
2
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
Contains more Mono. FatMonounsaturated fat +68.8%
Contains more Poly. FatPolyunsaturated fat +44.6%
~equal in Saturated fat ~0.029g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Scallion Salsa DV% diff.
Vitamin K 207µg 173%
Sodium 16mg 430mg 18%
Vitamin C 18.8mg 4mg 16%
Folate 64µg 19µg 11%
Iron 1.48mg 2.24mg 10%
Vitamin B6 0.061mg 0.149mg 7%
Manganese 0.16mg 7%
Calcium 72mg 12mg 6%
Fiber 2.6g 1.4g 5%
Vitamin B2 0.08mg 0.03mg 4%
Vitamin E 0.55mg 4%
Vitamin B3 0.525mg 1.08mg 3%
Vitamin B5 0.075mg 2%
Vitamin A 50µg 28µg 2%
Zinc 0.39mg 0.17mg 2%
Phosphorus 37mg 30mg 1%
Choline 5.7mg 1%
Copper 0.083mg 0.096mg 1%
Protein 1.83g 1.5g 1%
Magnesium 20mg 16mg 1%
Calories 32kcal 36kcal 0%
Fats 0.19g 0.2g 0%
Carbs 7.34g 7g 0%
Net carbs 4.74g 5.6g N/A
Potassium 276mg 270mg 0%
Sugar 2.33g N/A
Selenium 0.6µg 0.4µg 0%
Vitamin B1 0.055mg 0.05mg 0%
Saturated fat 0.032g 0.029g 0%
Monounsaturated fat 0.027g 0.016g 0%
Polyunsaturated fat 0.074g 0.107g 0%
Tryptophan 0.02mg 0%
Threonine 0.072mg 0%
Isoleucine 0.077mg 0%
Leucine 0.109mg 0%
Lysine 0.091mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.059mg 0%
Valine 0.081mg 0%
Histidine 0.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Scallion Salsa
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
9%
Salsa
Minerals Daily Need Coverage Score
20%
Scallion
23%
Salsa

Comparison summary

Which food is richer in minerals?
Scallion
Scallion is relatively richer in minerals
Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 414mg)
Which food is richer in vitamins?
Scallion
Scallion is relatively richer in vitamins
Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 0.003g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 32)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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

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.