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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, 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" 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more IronIron +640%
Contains more ZincZinc +254.5%
Contains less SodiumSodium -61%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +19.6%
Contains more PhosphorusPhosphorus +62.2%
Contains more ManganeseManganese +52.5%
Contains more SeleniumSelenium +50%
~equal in Magnesium ~21mg
~equal in Copper ~0.077mg

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% 60% 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 143% 191% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B3Vitamin B3 +162.5%
Contains more FolateFolate +611.1%
Contains more Vitamin CVitamin C +128.7%
Contains more Vitamin AVitamin A +220.1%
Contains more Vitamin EVitamin E +81.8%
Contains more Vitamin B1Vitamin B1 +63.6%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B5Vitamin B5 +313.3%
Contains more Vitamin B6Vitamin B6 +111.5%
Contains more Vitamin KVitamin K +20.8%
Contains more CholineCholine +57.9%
~equal in Vitamin D ~0µg
~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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more FatsFats +90%
Contains more CarbsCarbs +469%
Contains more ProteinProtein +25.7%
Contains more OtherOther +48.1%
~equal in Water ~95.11g

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
39% 11% 50%
Saturated Fat: Sat. Fat 0.027 g
Monounsaturated Fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated Fat +237.5%
Contains more Poly. FatPolyunsaturated fat +111.4%
Contains less Sat. FatSaturated 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.
Scallion Watercress
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Scallion Watercress Opinion
Calories 32kcal 11kcal Scallion
Protein 1.83g 2.3g Watercress
Fats 0.19g 0.1g Scallion
Vitamin C 18.8mg 43mg Watercress
Net carbs 4.74g 0.79g Scallion
Carbs 7.34g 1.29g Scallion
Magnesium 20mg 21mg Watercress
Calcium 72mg 120mg Watercress
Potassium 276mg 330mg Watercress
Iron 1.48mg 0.2mg Scallion
Sugar 2.33g 0.2g Watercress
Fiber 2.6g 0.5g Scallion
Copper 0.083mg 0.077mg Scallion
Zinc 0.39mg 0.11mg Scallion
Phosphorus 37mg 60mg Watercress
Sodium 16mg 41mg Scallion
Vitamin A 997IU 3191IU Watercress
Vitamin A 50µg 160µg Watercress
Vitamin E 0.55mg 1mg Watercress
Manganese 0.16mg 0.244mg Watercress
Selenium 0.6µg 0.9µg 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
Vitamin K 207µg 250µg Watercress
Folate 64µg 9µg Scallion
Choline 5.7mg 9mg Watercress
Saturated Fat 0.032g 0.027g Watercress
Monounsaturated Fat 0.027g 0.008g Scallion
Polyunsaturated fat 0.074g 0.035g Scallion
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Scallion Watercress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
59%
Scallion
84%
Watercress
Minerals Daily Need Coverage Score
20%
Scallion
18%
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 minerals?
Watercress
Watercress is relatively richer in minerals
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)

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. 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.