Scallion vs. Watercress — In-Depth Nutrition Comparison
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Important differences between Scallion and Watercress
- Scallion has more Iron, Folate, and Fiber, however, Watercress is richer in Vitamin K, Vitamin C, Vitamin A RAE, and Vitamin B6.
- Watercress's daily need coverage for Vitamin K is 36% more.
- Scallion contains 7 times more Iron than Watercress. Scallion contains 1.48mg of Iron, while Watercress contains 0.2mg.
The food varieties used in the comparison are Onions, spring or scallions (includes tops and bulb), raw and Watercress, raw.
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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.
Contains
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Iron
+640%
Contains
less
Sodium
-61%
Contains
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Zinc
+254.5%
Contains
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Calcium
+66.7%
Contains
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Phosphorus
+62.2%
Contains
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Potassium
+19.6%
Contains
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Manganese
+52.5%
Contains
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Selenium
+50%
Equal in Magnesium - 21
Equal in Copper - 0.077
Contains
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Iron
+640%
Contains
less
Sodium
-61%
Contains
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Zinc
+254.5%
Contains
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Calcium
+66.7%
Contains
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Phosphorus
+62.2%
Contains
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Potassium
+19.6%
Contains
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Manganese
+52.5%
Contains
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Selenium
+50%
Equal in Magnesium - 21
Equal in Copper - 0.077
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.
:
Contains
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Vitamin B3
+162.5%
Contains
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Folate
+611.1%
Contains
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Vitamin A
+220.1%
Contains
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Vitamin E
+81.8%
Contains
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Vitamin C
+128.7%
Contains
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Vitamin B1
+63.6%
Contains
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Vitamin B2
+50%
Contains
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Vitamin B5
+313.3%
Contains
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Vitamin B6
+111.5%
Contains
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Vitamin K
+20.8%
Contains
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Vitamin B3
+162.5%
Contains
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Folate
+611.1%
Contains
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Vitamin A
+220.1%
Contains
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Vitamin E
+81.8%
Contains
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Vitamin C
+128.7%
Contains
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Vitamin B1
+63.6%
Contains
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Vitamin B2
+50%
Contains
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Vitamin B5
+313.3%
Contains
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Vitamin B6
+111.5%
Contains
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Vitamin K
+20.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+90%
Contains
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Carbs
+469%
Contains
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Protein
+25.7%
Contains
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Other
+48.1%
Equal in Water - 95.11
Protein:
1.83 g
Fats:
0.19 g
Carbs:
7.34 g
Water:
89.83 g
Other:
0.81 g
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
Contains
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Fats
+90%
Contains
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Carbs
+469%
Contains
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Protein
+25.7%
Contains
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Other
+48.1%
Equal in Water - 95.11
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+237.5%
Contains
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Polyunsaturated fat
+111.4%
Contains
less
Saturated Fat
-15.6%
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.027 g
Polyunsaturated fat:
0.074 g
Saturated Fat:
0.027 g
Monounsaturated Fat:
0.008 g
Polyunsaturated fat:
0.035 g
Contains
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Monounsaturated Fat
+237.5%
Contains
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Polyunsaturated fat
+111.4%
Contains
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Saturated Fat
-15.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 4.74g | 0.79g |
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| Protein | 1.83g | 2.3g |
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| Fats | 0.19g | 0.1g |
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| Carbs | 7.34g | 1.29g |
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| Calories | 32kcal | 11kcal |
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| Sugar | 2.33g | 0.2g |
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| Fiber | 2.6g | 0.5g |
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| Calcium | 72mg | 120mg |
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| Iron | 1.48mg | 0.2mg |
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| Magnesium | 20mg | 21mg |
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| Phosphorus | 37mg | 60mg |
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| Potassium | 276mg | 330mg |
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| Sodium | 16mg | 41mg |
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| Zinc | 0.39mg | 0.11mg |
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| Copper | 0.083mg | 0.077mg |
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| Manganese | 0.16mg | 0.244mg |
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| Selenium | 0.6µg | 0.9µg |
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| Vitamin A | 997IU | 3191IU |
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| Vitamin A RAE | 50µg | 160µg |
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| Vitamin E | 0.55mg | 1mg |
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| Vitamin C | 18.8mg | 43mg |
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| Vitamin B1 | 0.055mg | 0.09mg |
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| Vitamin B2 | 0.08mg | 0.12mg |
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| Vitamin B3 | 0.525mg | 0.2mg |
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| Vitamin B5 | 0.075mg | 0.31mg |
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| Vitamin B6 | 0.061mg | 0.129mg |
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| Folate | 64µg | 9µg |
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| Vitamin K | 207µg | 250µg |
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| Tryptophan | 0.02mg | 0.03mg |
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| Threonine | 0.072mg | 0.133mg |
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| Isoleucine | 0.077mg | 0.093mg |
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| Leucine | 0.109mg | 0.166mg |
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| Lysine | 0.091mg | 0.134mg |
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| Methionine | 0.02mg | 0.02mg | |
| Phenylalanine | 0.059mg | 0.114mg |
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| Valine | 0.081mg | 0.137mg |
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| Histidine | 0.032mg | 0.04mg |
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| Saturated Fat | 0.032g | 0.027g |
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| Monounsaturated Fat | 0.027g | 0.008g |
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| Polyunsaturated fat | 0.074g | 0.035g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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
63%
91%
Minerals Daily Need Coverage Score
20%
18%
Comparison summary
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 2.13g)
Which food is lower in Saturated Fat?
Watercress is lower in Saturated Fat (difference - 0.005g)
Which food is cheaper?
Watercress is cheaper (difference - $0.2)
Which food is richer in minerals?
Watercress is relatively richer in minerals
Which food is richer in vitamins?
Watercress is relatively richer in vitamins
Which food contains less Sodium?
Scallion contains less Sodium (difference - 25mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)