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  6. Scallion vs. Yam

Scallion vs. Yam — In-Depth Nutrition Comparison

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Summary of differences between Scallion and Yam

  • Scallion has more Vitamin K, Iron, Folate, Vitamin C, and Calcium, while Yam has more Vitamin B6, Potassium, Manganese, Copper, and Fiber.
  • Scallion covers your daily need of Vitamin K 171% more than Yam.
  • Scallion contains 5 times more Calcium than Yam. While Scallion contains 72mg of Calcium, Yam contains only 14mg.

These are the specific foods used in this comparison Onions, spring or scallions (includes tops and bulb), raw and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Scallion vs Yam 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.
Scallion
Scallion
4
:
6
Yam
Yam
Contains more Calcium +414.3%
Contains more Iron +184.6%
Contains more Magnesium +11.1%
Contains more Zinc +95%
Contains more Phosphorus +32.4%
Contains more Potassium +142.8%
Contains less Sodium -50%
Contains more Copper +83.1%
Contains more Manganese +131.9%
Contains more Selenium +16.7%
Equal in Magnesium - 18
Scallion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 56% 15% 16% 25% 3% 11% 28% 21% 4%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +414.3%
Contains more Iron +184.6%
Contains more Magnesium +11.1%
Contains more Zinc +95%
Contains more Phosphorus +32.4%
Contains more Potassium +142.8%
Contains less Sodium -50%
Contains more Copper +83.1%
Contains more Manganese +131.9%
Contains more Selenium +16.7%
Equal in Magnesium - 18

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.
Scallion
Scallion
6
:
4
Yam
Yam
Contains more Vitamin A +717.2%
Contains more Vitamin E +61.8%
Contains more Vitamin C +55.4%
Contains more Vitamin B2 +185.7%
Contains more Folate +300%
Contains more Vitamin K +8900%
Contains more Vitamin B1 +72.7%
Contains more Vitamin B5 +314.7%
Contains more Vitamin B6 +273.8%
Equal in Vitamin B3 - 0.552
Scallion
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%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Contains more Vitamin A +717.2%
Contains more Vitamin E +61.8%
Contains more Vitamin C +55.4%
Contains more Vitamin B2 +185.7%
Contains more Folate +300%
Contains more Vitamin K +8900%
Contains more Vitamin B1 +72.7%
Contains more Vitamin B5 +314.7%
Contains more Vitamin B6 +273.8%
Equal in Vitamin B3 - 0.552

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Scallion
Scallion
4
:
1
Yam
Yam
Contains more Protein +22.8%
Contains more Fats +35.7%
Contains more Water +28.1%
Contains more Carbs +274.4%
Equal in Other - 0.76
Scallion
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Protein +22.8%
Contains more Fats +35.7%
Contains more Water +28.1%
Contains more Carbs +274.4%
Equal in Other - 0.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Scallion
Scallion
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +440%
Contains more Polyunsaturated fat +23.3%
Equal in Saturated Fat - 0.029
Scallion
24% 20% 56%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.027 g
Polyunsaturated fat: 0.074 g
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +440%
Contains more Polyunsaturated fat +23.3%
Equal in Saturated Fat - 0.029

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Scallion Yam Opinion
Net carbs 4.74g 23.58g Yam
Protein 1.83g 1.49g Scallion
Fats 0.19g 0.14g Scallion
Carbs 7.34g 27.48g Yam
Calories 32kcal 116kcal Yam
Sugar 2.33g 0.49g Yam
Fiber 2.6g 3.9g Yam
Calcium 72mg 14mg Scallion
Iron 1.48mg 0.52mg Scallion
Magnesium 20mg 18mg Scallion
Phosphorus 37mg 49mg Yam
Potassium 276mg 670mg Yam
Sodium 16mg 8mg Yam
Zinc 0.39mg 0.2mg Scallion
Copper 0.083mg 0.152mg Yam
Manganese 0.16mg 0.371mg Yam
Selenium 0.6µg 0.7µg Yam
Vitamin A 997IU 122IU Scallion
Vitamin A RAE 50µg 6µg Scallion
Vitamin E 0.55mg 0.34mg Scallion
Vitamin C 18.8mg 12.1mg Scallion
Vitamin B1 0.055mg 0.095mg Yam
Vitamin B2 0.08mg 0.028mg Scallion
Vitamin B3 0.525mg 0.552mg Yam
Vitamin B5 0.075mg 0.311mg Yam
Vitamin B6 0.061mg 0.228mg Yam
Folate 64µg 16µg Scallion
Vitamin K 207µg 2.3µg Scallion
Tryptophan 0.02mg 0.012mg Scallion
Threonine 0.072mg 0.052mg Scallion
Isoleucine 0.077mg 0.05mg Scallion
Leucine 0.109mg 0.094mg Scallion
Lysine 0.091mg 0.058mg Scallion
Methionine 0.02mg 0.02mg
Phenylalanine 0.059mg 0.069mg Yam
Valine 0.081mg 0.06mg Scallion
Histidine 0.032mg 0.033mg Yam
Saturated Fat 0.032g 0.029g Yam
Monounsaturated Fat 0.027g 0.005g Scallion
Polyunsaturated fat 0.074g 0.06g Scallion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Scallion Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
63%
Scallion
15%
Yam
Minerals Daily Need Coverage Score
20%
Scallion
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Scallion
Scallion is lower in glycemic index (difference - 19)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)
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.
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.