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  6. Brown rice vs. Scallion

Brown rice vs. Scallion — In-Depth Nutrition Comparison

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How are brown rice and scallions different?

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

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

Infographic

Brown rice vs Scallion 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 +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.
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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8%
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 63% 17% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48%
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 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 Brown rice Scallion 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%
Starch 24.79g 10%
Vitamin B1 0.178mg 0.055mg 10%
Phosphorus 103mg 37mg 9%
Selenium 5.8µg 0.6µg 9%
Calcium 3mg 72mg 7%
Carbs 25.58g 7.34g 6%
Potassium 86mg 276mg 6%
Vitamin A 0µg 50µg 6%
Vitamin B5 0.38mg 0.075mg 6%
Calories 123kcal 32kcal 5%
Magnesium 39mg 20mg 5%
Vitamin B6 0.123mg 0.061mg 5%
Fiber 1.6g 2.6g 4%
Copper 0.106mg 0.083mg 3%
Zinc 0.71mg 0.39mg 3%
Vitamin E 0.17mg 0.55mg 3%
Protein 2.74g 1.83g 2%
Polyunsaturated fat 0.366g 0.074g 2%
Fats 0.97g 0.19g 1%
Sodium 4mg 16mg 1%
Vitamin B2 0.069mg 0.08mg 1%
Choline 9.2mg 5.7mg 1%
Saturated fat 0.26g 0.032g 1%
Monounsaturated fat 0.369g 0.027g 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 +49.7%
Contains more FatsFats +410.5%
Contains more CarbsCarbs +248.5%
Contains more WaterWater +27.8%
Contains more OtherOther +84.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 +1266.7%
Contains more Poly. FatPolyunsaturated fat +394.6%
Contains less Sat. FatSaturated fat -87.7%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.