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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 RAE, Folate, and Calcium.
  • Scallion covers your daily need of Vitamin K 173% more than Quinoa.
  • Quinoa contains 4 times more Phosphorus than Scallion. Quinoa contains 152mg of Phosphorus, while Scallion contains 37mg.

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% 0.3% 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% 60% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
Contains more Vitamin E Vitamin 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 +19840%
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

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Scallion Opinion
Calories 120kcal 32kcal Quinoa
Protein 4.4g 1.83g Quinoa
Fats 1.92g 0.19g Quinoa
Vitamin C 0mg 18.8mg Scallion
Net carbs 18.5g 4.74g Quinoa
Carbs 21.3g 7.34g Quinoa
Magnesium 64mg 20mg Quinoa
Calcium 17mg 72mg Scallion
Potassium 172mg 276mg Scallion
Iron 1.49mg 1.48mg Quinoa
Sugar 0.87g 2.33g Quinoa
Fiber 2.8g 2.6g Quinoa
Copper 0.192mg 0.083mg Quinoa
Zinc 1.09mg 0.39mg Quinoa
Starch 17.63g Quinoa
Phosphorus 152mg 37mg Quinoa
Sodium 7mg 16mg Quinoa
Vitamin A 5IU 997IU Scallion
Vitamin A RAE 0µg 50µg Scallion
Vitamin E 0.63mg 0.55mg Quinoa
Manganese 0.631mg 0.16mg Quinoa
Selenium 2.8µg 0.6µg Quinoa
Vitamin B1 0.107mg 0.055mg Quinoa
Vitamin B2 0.11mg 0.08mg Quinoa
Vitamin B3 0.412mg 0.525mg Scallion
Vitamin B5 0.075mg Scallion
Vitamin B6 0.123mg 0.061mg Quinoa
Vitamin K 0µg 207µg Scallion
Folate 42µg 64µg Scallion
Choline 23mg 5.7mg Quinoa
Saturated Fat 0.231g 0.032g Scallion
Monounsaturated Fat 0.528g 0.027g Quinoa
Polyunsaturated fat 1.078g 0.074g Quinoa
Tryptophan 0.052mg 0.02mg Quinoa
Threonine 0.131mg 0.072mg Quinoa
Isoleucine 0.157mg 0.077mg Quinoa
Leucine 0.261mg 0.109mg Quinoa
Lysine 0.239mg 0.091mg Quinoa
Methionine 0.096mg 0.02mg Quinoa
Phenylalanine 0.185mg 0.059mg Quinoa
Valine 0.185mg 0.081mg Quinoa
Histidine 0.127mg 0.032mg Quinoa
Omega-3 - DHA 0.015g 0g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Scallion
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Quinoa
59%
Scallion
Minerals Daily Need Coverage Score
38%
Quinoa
20%
Scallion

Comparison summary

Which food is lower in Saturated Fat?
Scallion
Scallion is lower in Saturated Fat (difference - 0.199g)
Which food is lower in glycemic index?
Scallion
Scallion is lower in glycemic index (difference - 21)
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 1.46g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 9mg)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $0.2)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.