Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Scallion vs Watercress - In-Depth Nutrition Comparison

Compare

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.

Infographic

Scallion vs Watercress 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +640%
Contains less Sodium -61%
Contains more Zinc +254.5%
Contains more Calcium +66.7%
Contains more Phosphorus +62.2%
Contains more Potassium +19.6%
Equal in Magnesium - 21
Equal in Copper - 0.077
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 56% 15% 16% 25% 3% 11% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 8% 15% 26% 30% 6% 3% 26%
Contains more Iron +640%
Contains less Sodium -61%
Contains more Zinc +254.5%
Contains more Calcium +66.7%
Contains more Phosphorus +62.2%
Contains more Potassium +19.6%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B3 +162.5%
Contains more Folate +611.1%
Contains more Vitamin A +220.1%
Contains more Vitamin E +81.8%
Contains more Vitamin C +128.7%
Contains more Vitamin B1 +63.6%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +313.3%
Contains more Vitamin B6 +111.5%
Contains more Vitamin K +20.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 11% 0% 63% 14% 19% 10% 5% 15% 48% 0% 518%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin B3 +162.5%
Contains more Folate +611.1%
Contains more Vitamin A +220.1%
Contains more Vitamin E +81.8%
Contains more Vitamin C +128.7%
Contains more Vitamin B1 +63.6%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +313.3%
Contains more Vitamin B6 +111.5%
Contains more Vitamin K +20.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Scallion Watercress
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Scallion Watercress Opinion
Net carbs 4.74g 0.79g Scallion
Protein 1.83g 2.3g Watercress
Fats 0.19g 0.1g Scallion
Carbs 7.34g 1.29g Scallion
Calories 32kcal 11kcal Scallion
Starch g g
Fructose g g
Sugar 2.33g 0.2g Watercress
Fiber 2.6g 0.5g Scallion
Calcium 72mg 120mg Watercress
Iron 1.48mg 0.2mg Scallion
Magnesium 20mg 21mg Watercress
Phosphorus 37mg 60mg Watercress
Potassium 276mg 330mg Watercress
Sodium 16mg 41mg Scallion
Zinc 0.39mg 0.11mg Scallion
Copper 0.083mg 0.077mg Scallion
Vitamin A 997IU 3191IU Watercress
Vitamin E 0.55mg 1mg Watercress
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 43mg Watercress
Vitamin B1 0.055mg 0.09mg Watercress
Vitamin B2 0.08mg 0.12mg Watercress
Vitamin B3 0.525mg 0.2mg Scallion
Vitamin B5 0.075mg 0.31mg Watercress
Vitamin B6 0.061mg 0.129mg Watercress
Folate 64µg 9µg Scallion
Vitamin B12 0µg 0µg
Vitamin K 207µg 250µg Watercress
Tryptophan 0.02mg 0.03mg Watercress
Threonine 0.072mg 0.133mg Watercress
Isoleucine 0.077mg 0.093mg Watercress
Leucine 0.109mg 0.166mg Watercress
Lysine 0.091mg 0.134mg Watercress
Methionine 0.02mg 0.02mg
Phenylalanine 0.059mg 0.114mg Watercress
Valine 0.081mg 0.137mg Watercress
Histidine 0.032mg 0.04mg Watercress
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.032g 0.027g Watercress
Monounsaturated Fat 0.027g 0.008g Scallion
Polyunsaturated fat 0.074g 0.035g Scallion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Scallion Watercress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Scallion
91
Watercress
Mineral Summary Score
21
Scallion
18
Watercress

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
11%
Scallion
14%
Watercress
Carbohydrates
7%
Scallion
1%
Watercress
Fats
1%
Scallion
0%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 2.13g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.005g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.2)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 25mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/nutrients
  2. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.