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Scallion vs. Wafer — In-Depth Nutrition Comparison

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How are scallion and wafer different?

  • Scallion is richer in vitamin K, vitamin C, and vitamin A, while wafer is higher in copper, iron, manganese, vitamin B3, and vitamin B2.
  • Scallion covers your daily need for vitamin K, 171% more than wafer.
  • Scallion is lower in sodium.
  • Wafer has a higher glycemic index (61) than scallion (32).

Onions, spring or scallions (includes tops and bulb), raw and Cookies, chocolate wafers types were used in this article.

Infographic

Scallion vs Wafer 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%
Wafer
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more CalciumCalcium +132.3%
Contains more PotassiumPotassium +31.4%
Contains less SodiumSodium -97.2%
Contains more MagnesiumMagnesium +165%
Contains more IronIron +170.9%
Contains more CopperCopper +457.8%
Contains more ZincZinc +179.5%
Contains more PhosphorusPhosphorus +256.8%
Contains more ManganeseManganese +335%
Contains more SeleniumSelenium +850%

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%
Wafer
7
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1566.7%
Contains more Vitamin B6Vitamin B6 +19.6%
Contains more Vitamin KVitamin K +8525%
Contains more FolateFolate +36.2%
Contains more Vitamin EVitamin E +30.9%
Contains more Vitamin B1Vitamin B1 +269.1%
Contains more Vitamin B2Vitamin B2 +232.5%
Contains more Vitamin B3Vitamin B3 +444.4%
Contains more Vitamin B5Vitamin B5 +408%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +150.9%
~equal in Vitamin D ~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
Wafer
4
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more WaterWater +1896.2%
Contains more ProteinProtein +260.7%
Contains more FatsFats +7373.7%
Contains more CarbsCarbs +890.5%
Contains more OtherOther +146.9%

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
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +17918.5%
Contains more Poly. FatPolyunsaturated fat +5512.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Scallion Wafer DV% diff.
Vitamin K 207µg 2.4µg 171%
Copper 0.083mg 0.463mg 42%
Iron 1.48mg 4.01mg 32%
Polyunsaturated fat 0.074g 4.153g 27%
Sodium 16mg 580mg 25%
Manganese 0.16mg 0.696mg 23%
Fats 0.19g 14.2g 22%
Carbs 7.34g 72.7g 22%
Vitamin C 18.8mg 0mg 21%
Calories 32kcal 433kcal 20%
Saturated fat 0.032g 4.241g 19%
Vitamin B3 0.525mg 2.858mg 15%
Phosphorus 37mg 132mg 14%
Vitamin B2 0.08mg 0.266mg 14%
Monounsaturated fat 0.027g 4.865g 12%
Vitamin B1 0.055mg 0.203mg 12%
Protein 1.83g 6.6g 10%
Selenium 0.6µg 5.7µg 9%
Magnesium 20mg 53mg 8%
Zinc 0.39mg 1.09mg 6%
Vitamin B5 0.075mg 0.381mg 6%
Vitamin A 50µg 3µg 5%
Calcium 72mg 31mg 4%
Folate 64µg 47µg 4%
Vitamin B12 0µg 0.09µg 4%
Caffeine 0mg 10mg 3%
Fiber 2.6g 3.4g 3%
Choline 5.7mg 14.3mg 2%
Potassium 276mg 210mg 2%
Vitamin B6 0.061mg 0.051mg 1%
Cholesterol 0mg 2mg 1%
Vitamin E 0.55mg 0.72mg 1%
Net carbs 4.74g 69.3g N/A
Sugar 2.33g 37.43g N/A
Tryptophan 0.02mg 0.096mg 0%
Threonine 0.072mg 0.22mg 0%
Isoleucine 0.077mg 0.261mg 0%
Leucine 0.109mg 0.447mg 0%
Lysine 0.091mg 0.281mg 0%
Methionine 0.02mg 0.105mg 0%
Phenylalanine 0.059mg 0.308mg 0%
Valine 0.081mg 0.323mg 0%
Histidine 0.032mg 0.128mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Scallion Wafer
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
21%
Wafer
Minerals Daily Need Coverage Score
20%
Scallion
65%
Wafer

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $0.2)
Which food is lower in Cholesterol?
Scallion
Scallion is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Scallion
Scallion is lower in Sugar (difference - 35.1g)
Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 564mg)
Which food is lower in Saturated fat?
Scallion
Scallion is lower in Saturated fat (difference - 4.209g)
Which food is lower in glycemic index?
Scallion
Scallion is lower in glycemic index (difference - 29)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.