Porridge vs. Scallion — In-Depth Nutrition Comparison
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The main differences between porridge and scallion
- Porridge has more iron; however, scallion has more vitamin K, vitamin C, vitamin A, folate, fiber, potassium, and manganese.
- Daily need coverage for vitamin K for scallion is 172% higher.
- Scallion has 3 times less iron than porridge. Porridge has 3.74mg of iron, while scallion has 1.48mg.
- Porridge has a higher glycemic index than scallion.
Food types used in this article are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Onions, spring or scallions (includes tops and bulb), 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 more CalciumCalcium | +20.8% |
| Contains more IronIron | +152.7% |
| Contains less SodiumSodium | -62.5% |
| Contains more SeleniumSelenium | +366.7% |
| Contains more MagnesiumMagnesium | +300% |
| Contains more PotassiumPotassium | +1625% |
| Contains more CopperCopper | +107.5% |
| Contains more ZincZinc | +200% |
| Contains more PhosphorusPhosphorus | +146.7% |
| Contains more ManganeseManganese | +∞% |
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 more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2650% |
| Contains more Vitamin B2Vitamin B2 | +220% |
| Contains more Vitamin B6Vitamin B6 | +369.2% |
| Contains more Vitamin KVitamin K | +206900% |
| Contains more FolateFolate | +433.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +43.3% |
| Contains more ProteinProtein | +27.1% |
| Contains more OtherOther | +268.2% |
~equal in
Fats
~0.19g
~equal in
Water
~89.83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +54.1% |
~equal in
Saturated fat
~0.032g
~equal in
Monounsaturated fat
~0.027g
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 Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 0.1µg | 207µg | 172% |
| Iron | 3.74mg | 1.48mg | 28% |
| Vitamin C | 0mg | 18.8mg | 21% |
| Folate | 12µg | 64µg | 13% |
| Potassium | 16mg | 276mg | 8% |
| Fiber | 0.5g | 2.6g | 8% |
| Manganese | 0mg | 0.16mg | 7% |
| Vitamin A | 0µg | 50µg | 6% |
| Copper | 0.04mg | 0.083mg | 5% |
| Vitamin B2 | 0.025mg | 0.08mg | 4% |
| Selenium | 2.8µg | 0.6µg | 4% |
| Vitamin E | 0.02mg | 0.55mg | 4% |
| Vitamin B6 | 0.013mg | 0.061mg | 4% |
| Magnesium | 5mg | 20mg | 4% |
| Phosphorus | 15mg | 37mg | 3% |
| Zinc | 0.13mg | 0.39mg | 2% |
| Calcium | 87mg | 72mg | 2% |
| Carbs | 10.52g | 7.34g | 1% |
| Protein | 1.44g | 1.83g | 1% |
| Choline | 5.7mg | 1% | |
| Calories | 50kcal | 32kcal | 1% |
| Fats | 0.21g | 0.19g | 0% |
| Net carbs | 10.02g | 4.74g | N/A |
| Sugar | 0.03g | 2.33g | N/A |
| Sodium | 6mg | 16mg | 0% |
| Vitamin B1 | 0.055mg | 0.055mg | 0% |
| Vitamin B3 | 0.52mg | 0.525mg | 0% |
| Vitamin B5 | 0.071mg | 0.075mg | 0% |
| Saturated fat | 0.033g | 0.032g | 0% |
| Monounsaturated fat | 0.028g | 0.027g | 0% |
| Polyunsaturated fat | 0.114g | 0.074g | 0% |
| Tryptophan | 0.02mg | 0.02mg | 0% |
| Threonine | 0.045mg | 0.072mg | 0% |
| Isoleucine | 0.063mg | 0.077mg | 0% |
| Leucine | 0.11mg | 0.109mg | 0% |
| Lysine | 0.037mg | 0.091mg | 0% |
| Methionine | 0.027mg | 0.02mg | 0% |
| Phenylalanine | 0.078mg | 0.059mg | 0% |
| Valine | 0.07mg | 0.081mg | 0% |
| Histidine | 0.033mg | 0.032mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
4%
55%
Minerals Daily Need Coverage Score
21%
20%
Comparison summary
Which food is lower in Saturated fat?
Scallion is lower in Saturated fat (difference - 0.001g)
Which food is lower in glycemic index?
Scallion is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Scallion is relatively richer in minerals
Which food is richer in vitamins?
Scallion is relatively richer in vitamins
Which food is lower in Sugar?
Porridge is lower in Sugar (difference - 2.3g)
Which food contains less Sodium?
Porridge contains less Sodium (difference - 10mg)
Which food is cheaper?
Porridge is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)