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  6. Scallion vs. Yam

Scallion vs. Yam — In-Depth Nutrition Comparison

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Important differences between scallion and yam

  • Scallion has more vitamin K, vitamin A, iron, folate, and calcium; however, yam is richer in vitamin B6, potassium, copper, manganese, and fiber.
  • Scallion's daily need coverage for vitamin K is 171% more.
  • Scallion contains 7 times more vitamin A than yam. Scallion contains 997IU of vitamin A, while yam contains 138IU.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of scallion is 32.

The food varieties used in the comparison are Onions, spring or scallions (includes tops and bulb), raw and Yam, raw.

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.
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%
Yam
Yam
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more CalciumCalcium +323.5%
Contains more IronIron +174.1%
Contains more ZincZinc +62.5%
Contains more PotassiumPotassium +195.7%
Contains more CopperCopper +114.5%
Contains more PhosphorusPhosphorus +48.6%
Contains less SodiumSodium -43.8%
Contains more ManganeseManganese +148.1%
Contains more SeleniumSelenium +16.7%
~equal in Magnesium ~21mg

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%
Yam
Yam
4
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin AVitamin A +614.3%
Contains more Vitamin EVitamin E +57.1%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin KVitamin K +8900%
Contains more FolateFolate +178.3%
Contains more Vitamin B1Vitamin B1 +103.6%
Contains more Vitamin B5Vitamin B5 +318.7%
Contains more Vitamin B6Vitamin B6 +380.3%
Contains more CholineCholine +189.5%
~equal in Vitamin C ~17.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.552mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Scallion Yam DV% diff.
Vitamin K 207µg 2.3µg 171%
Vitamin B6 0.061mg 0.293mg 18%
Potassium 276mg 816mg 16%
Iron 1.48mg 0.54mg 12%
Copper 0.083mg 0.178mg 11%
Folate 64µg 23µg 10%
Manganese 0.16mg 0.397mg 10%
Carbs 7.34g 27.88g 7%
Calcium 72mg 17mg 6%
Fiber 2.6g 4.1g 6%
Vitamin B1 0.055mg 0.112mg 5%
Vitamin A 50µg 7µg 5%
Vitamin B5 0.075mg 0.314mg 5%
Vitamin B2 0.08mg 0.032mg 4%
Calories 32kcal 118kcal 4%
Phosphorus 37mg 55mg 3%
Choline 5.7mg 16.5mg 2%
Vitamin C 18.8mg 17.1mg 2%
Vitamin E 0.55mg 0.35mg 1%
Zinc 0.39mg 0.24mg 1%
Protein 1.83g 1.53g 1%
Fats 0.19g 0.17g 0%
Net carbs 4.74g 23.78g N/A
Magnesium 20mg 21mg 0%
Sugar 2.33g 0.5g N/A
Sodium 16mg 9mg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin B3 0.525mg 0.552mg 0%
Saturated fat 0.032g 0.037g 0%
Monounsaturated fat 0.027g 0.006g 0%
Polyunsaturated fat 0.074g 0.076g 0%
Tryptophan 0.02mg 0.012mg 0%
Threonine 0.072mg 0.054mg 0%
Isoleucine 0.077mg 0.052mg 0%
Leucine 0.109mg 0.096mg 0%
Lysine 0.091mg 0.059mg 0%
Methionine 0.02mg 0.021mg 0%
Phenylalanine 0.059mg 0.071mg 0%
Valine 0.081mg 0.062mg 0%
Histidine 0.032mg 0.034mg 0%

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
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +19.6%
Contains more FatsFats +11.8%
Contains more WaterWater +29.1%
Contains more CarbsCarbs +279.8%
~equal in Other ~0.82g

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -13.5%
Contains more Mono. FatMonounsaturated fat +350%
~equal in Polyunsaturated fat ~0.076g

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/170071/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.