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  6. Scallion vs. Flax seeds

Scallion vs. Flax seeds — In-Depth Nutrition Comparison

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Differences between scallion and flax seeds

  • Scallion is higher in vitamin K; however, flax seeds are richer in vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, selenium, and zinc.
  • Scallion's daily need coverage for vitamin K is 169% higher.

The food types used in this comparison are Onions, spring or scallions (includes tops and bulb), raw and Seeds, flaxseed.

Infographic

Scallion vs Flax seeds 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -46.7%
Contains more MagnesiumMagnesium +1860%
Contains more CalciumCalcium +254.2%
Contains more PotassiumPotassium +194.6%
Contains more IronIron +287.2%
Contains more CopperCopper +1369.9%
Contains more ZincZinc +1012.8%
Contains more PhosphorusPhosphorus +1635.1%
Contains more ManganeseManganese +1451.3%
Contains more SeleniumSelenium +4133.3%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +3033.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +77.4%
Contains more Vitamin KVitamin K +4714%
Contains more Vitamin B1Vitamin B1 +2889.1%
Contains more Vitamin B2Vitamin B2 +101.3%
Contains more Vitamin B3Vitamin B3 +486.7%
Contains more Vitamin B5Vitamin B5 +1213.3%
Contains more Vitamin B6Vitamin B6 +675.4%
Contains more FolateFolate +35.9%
Contains more CholineCholine +1280.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Scallion Flax seeds DV% diff.
Polyunsaturated fat 0.074g 28.73g 191%
Vitamin K 207µg 4.3µg 169%
Vitamin B1 0.055mg 1.644mg 132%
Copper 0.083mg 1.22mg 126%
Manganese 0.16mg 2.482mg 101%
Fiber 2.6g 27.3g 99%
Magnesium 20mg 392mg 89%
Phosphorus 37mg 642mg 86%
Fats 0.19g 42.16g 65%
Iron 1.48mg 5.73mg 53%
Selenium 0.6µg 25.4µg 45%
Zinc 0.39mg 4.34mg 36%
Protein 1.83g 18.29g 33%
Vitamin B6 0.061mg 0.473mg 32%
Calories 32kcal 534kcal 25%
Vitamin C 18.8mg 0.6mg 20%
Monounsaturated fat 0.027g 7.527g 19%
Calcium 72mg 255mg 18%
Vitamin B5 0.075mg 0.985mg 18%
Saturated fat 0.032g 3.663g 17%
Potassium 276mg 813mg 16%
Vitamin B3 0.525mg 3.08mg 16%
Choline 5.7mg 78.7mg 13%
Carbs 7.34g 28.88g 7%
Vitamin A 50µg 0µg 6%
Vitamin B2 0.08mg 0.161mg 6%
Folate 64µg 87µg 6%
Vitamin E 0.55mg 0.31mg 2%
Sodium 16mg 30mg 1%
Net carbs 4.74g 1.58g N/A
Sugar 2.33g 1.55g N/A
Tryptophan 0.02mg 0.297mg 0%
Threonine 0.072mg 0.766mg 0%
Isoleucine 0.077mg 0.896mg 0%
Leucine 0.109mg 1.235mg 0%
Lysine 0.091mg 0.862mg 0%
Methionine 0.02mg 0.37mg 0%
Phenylalanine 0.059mg 0.957mg 0%
Valine 0.081mg 1.072mg 0%
Histidine 0.032mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g 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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +1190.7%
Contains more ProteinProtein +899.5%
Contains more FatsFats +22089.5%
Contains more CarbsCarbs +293.5%
Contains more OtherOther +358%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +27777.8%
Contains more Poly. FatPolyunsaturated fat +38724.3%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.