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Quinoa vs. Scallion — In-Depth Nutrition Comparison

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How are quinoa and scallion different?

  • Quinoa is richer in manganese, phosphorus, copper, magnesium, and zinc, while scallion is higher in vitamin K, vitamin C, vitamin A, folate, and calcium.
  • Scallion covers your daily need for vitamin K, 173% more than quinoa.
  • Quinoa contains 4 times more phosphorus than scallion. Quinoa contains 152mg of phosphorus, while scallion contains 37mg.
  • Quinoa has a higher glycemic index (53) than scallion (32).

Quinoa, cooked and Onions, spring or scallions (includes tops and bulb), raw types were used in this article.

Infographic

Quinoa vs Scallion infographic
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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.
Quinoa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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%
Contains more MagnesiumMagnesium +220%
Contains more CopperCopper +131.3%
Contains more ZincZinc +179.5%
Contains more PhosphorusPhosphorus +310.8%
Contains less SodiumSodium -56.3%
Contains more ManganeseManganese +294.4%
Contains more SeleniumSelenium +366.7%
Contains more CalciumCalcium +323.5%
Contains more PotassiumPotassium +60.5%
~equal in Iron ~1.48mg

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.
Quinoa
5
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 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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%
Contains more Vitamin EVitamin E +14.5%
Contains more Vitamin B1Vitamin B1 +94.5%
Contains more Vitamin B2Vitamin B2 +37.5%
Contains more Vitamin B6Vitamin B6 +101.6%
Contains more CholineCholine +303.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +27.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +52.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Quinoa Scallion DV% diff.
Vitamin K 0µg 207µg 173%
Vitamin C 0mg 18.8mg 21%
Manganese 0.631mg 0.16mg 20%
Phosphorus 152mg 37mg 16%
Copper 0.192mg 0.083mg 12%
Magnesium 64mg 20mg 10%
Polyunsaturated fat 1.078g 0.074g 7%
Starch 17.63g 7%
Folate 42µg 64µg 6%
Calcium 17mg 72mg 6%
Vitamin A 0µg 50µg 6%
Zinc 1.09mg 0.39mg 6%
Carbs 21.3g 7.34g 5%
Vitamin B6 0.123mg 0.061mg 5%
Protein 4.4g 1.83g 5%
Selenium 2.8µg 0.6µg 4%
Calories 120kcal 32kcal 4%
Vitamin B1 0.107mg 0.055mg 4%
Potassium 172mg 276mg 3%
Fats 1.92g 0.19g 3%
Choline 23mg 5.7mg 3%
Vitamin B2 0.11mg 0.08mg 2%
Vitamin B5 0.075mg 2%
Vitamin E 0.63mg 0.55mg 1%
Saturated fat 0.231g 0.032g 1%
Monounsaturated fat 0.528g 0.027g 1%
Vitamin B3 0.412mg 0.525mg 1%
Fiber 2.8g 2.6g 1%
Net carbs 18.5g 4.74g N/A
Iron 1.49mg 1.48mg 0%
Sugar 0.87g 2.33g N/A
Sodium 7mg 16mg 0%
Tryptophan 0.052mg 0.02mg 0%
Threonine 0.131mg 0.072mg 0%
Isoleucine 0.157mg 0.077mg 0%
Leucine 0.261mg 0.109mg 0%
Lysine 0.239mg 0.091mg 0%
Methionine 0.096mg 0.02mg 0%
Phenylalanine 0.185mg 0.059mg 0%
Valine 0.185mg 0.081mg 0%
Histidine 0.127mg 0.032mg 0%
Omega-3 - DHA 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more ProteinProtein +140.4%
Contains more FatsFats +910.5%
Contains more CarbsCarbs +190.2%
Contains more WaterWater +25.4%
~equal in Other ~0.81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +1855.6%
Contains more Poly. FatPolyunsaturated fat +1356.8%
Contains less Sat. FatSaturated fat -86.1%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
  2. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.