Brown rice vs. Scallion — In-Depth Nutrition Comparison

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How are brown rice and scallion different?

Brown rice is richer in manganese, vitamin B3, vitamin B1, selenium, and phosphorus, while scallion is higher in vitamin K, vitamin C, vitamin A, folate, and iron.
Scallion covers your daily need for vitamin K, 172% more than brown rice.
Brown rice contains 10 times more selenium than scallion. Brown rice contains 5.8µg of selenium, while scallion contains 0.6µg.
Brown rice has a higher glycemic index (66) than scallion (32).

Rice, brown, long-grain, cooked and Onions, spring or scallions (includes tops and bulb), raw types were used in this article.

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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.

Brown rice

Scallion

Contains more MagnesiumMagnesium	+95%
Contains more CopperCopper	+27.7%
Contains more ZincZinc	+82.1%
Contains more PhosphorusPhosphorus	+178.4%
Contains less SodiumSodium	-75%
Contains more ManganeseManganese	+508.8%
Contains more SeleniumSelenium	+866.7%

Contains more CalciumCalcium	+2300%
Contains more PotassiumPotassium	+220.9%
Contains more IronIron	+164.3%

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.

Brown rice

Scallion

Contains more Vitamin B1Vitamin B1	+223.6%
Contains more Vitamin B3Vitamin B3	+387.8%
Contains more Vitamin B5Vitamin B5	+406.7%
Contains more Vitamin B6Vitamin B6	+101.6%
Contains more CholineCholine	+61.4%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+223.5%
Contains more Vitamin B2Vitamin B2	+15.9%
Contains more Vitamin KVitamin K	+103400%
Contains more FolateFolate	+611.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	0.2µg	207µg	172%
Manganese	0.974mg	0.16mg	35%
Vitamin C	0mg	18.8mg	21%
Folate	9µg	64µg	14%
Vitamin B3	2.561mg	0.525mg	13%
Iron	0.56mg	1.48mg	12%
Vitamin B1	0.178mg	0.055mg	10%
Starch	24.79g		10%
Selenium	5.8µg	0.6µg	9%
Phosphorus	103mg	37mg	9%
Calcium	3mg	72mg	7%
Vitamin A	0µg	50µg	6%
Carbs	25.58g	7.34g	6%
Potassium	86mg	276mg	6%
Vitamin B5	0.38mg	0.075mg	6%
Vitamin B6	0.123mg	0.061mg	5%
Calories	123kcal	32kcal	5%
Magnesium	39mg	20mg	5%
Fiber	1.6g	2.6g	4%
Zinc	0.71mg	0.39mg	3%
Copper	0.106mg	0.083mg	3%
Vitamin E	0.17mg	0.55mg	3%
Protein	2.74g	1.83g	2%
Polyunsaturated fat	0.366g	0.074g	2%
Sodium	4mg	16mg	1%
Choline	9.2mg	5.7mg	1%
Saturated fat	0.26g	0.032g	1%
Monounsaturated fat	0.369g	0.027g	1%
Fats	0.97g	0.19g	1%
Vitamin B2	0.069mg	0.08mg	1%
Net carbs	23.98g	4.74g	N/A
Sugar	0.24g	2.33g	N/A
Tryptophan	0.033mg	0.02mg	0%
Threonine	0.095mg	0.072mg	0%
Isoleucine	0.109mg	0.077mg	0%
Leucine	0.214mg	0.109mg	0%
Lysine	0.099mg	0.091mg	0%
Methionine	0.058mg	0.02mg	0%
Phenylalanine	0.133mg	0.059mg	0%
Valine	0.151mg	0.081mg	0%
Histidine	0.066mg	0.032mg	0%
Omega-3 - ALA	0.011g		N/A
Omega-6 - Linoleic acid	0.355g		N/A