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  6. Spinach raw vs. Scallion

Spinach raw vs. Scallion — In-Depth Nutrition Comparison

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How are Spinach raw and Scallion different?

  • Spinach raw is higher than Scallion in Vitamin K, Vitamin A RAE, Folate, Manganese, Iron, Magnesium, Vitamin C, Vitamin B6, Vitamin E , and Vitamin B2.
  • Spinach raw covers your daily need of Vitamin K 230% more than Scallion.
  • Spinach raw contains 9 times more Vitamin A RAE than Scallion. Spinach raw contains 469µg of Vitamin A RAE, while Scallion contains 50µg.

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

Infographic

Spinach raw 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.
Spinach raw
Spinach raw
9
:
1
Scallion
Scallion
Contains more Calcium +37.5%
Contains more Iron +83.1%
Contains more Magnesium +295%
Contains more Phosphorus +32.4%
Contains more Potassium +102.2%
Contains more Zinc +35.9%
Contains more Copper +56.6%
Contains more Manganese +460.6%
Contains more Selenium +66.7%
Contains less Sodium -79.7%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Scallion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 56% 15% 16% 25% 3% 11% 28% 21% 4%
Contains more Calcium +37.5%
Contains more Iron +83.1%
Contains more Magnesium +295%
Contains more Phosphorus +32.4%
Contains more Potassium +102.2%
Contains more Zinc +35.9%
Contains more Copper +56.6%
Contains more Manganese +460.6%
Contains more Selenium +66.7%
Contains less Sodium -79.7%

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.
Spinach raw
Spinach raw
9
:
1
Scallion
Scallion
Contains more Vitamin A +840.5%
Contains more Vitamin E +269.1%
Contains more Vitamin C +49.5%
Contains more Vitamin B1 +41.8%
Contains more Vitamin B2 +136.3%
Contains more Vitamin B3 +37.9%
Contains more Vitamin B6 +219.7%
Contains more Folate +203.1%
Contains more Vitamin K +133.3%
Contains more Vitamin B5 +15.4%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Scallion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 11% 0% 63% 14% 19% 10% 5% 15% 48% 0% 518%
Contains more Vitamin A +840.5%
Contains more Vitamin E +269.1%
Contains more Vitamin C +49.5%
Contains more Vitamin B1 +41.8%
Contains more Vitamin B2 +136.3%
Contains more Vitamin B3 +37.9%
Contains more Vitamin B6 +219.7%
Contains more Folate +203.1%
Contains more Vitamin K +133.3%
Contains more Vitamin B5 +15.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
4
:
1
Scallion
Scallion
Contains more Protein +56.3%
Contains more Fats +105.3%
Contains more Other +112.3%
Contains more Carbs +102.2%
Equal in Water - 89.83
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Scallion
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 Protein +56.3%
Contains more Fats +105.3%
Contains more Other +112.3%
Contains more Carbs +102.2%
Equal in Water - 89.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
2
Scallion
Scallion
Contains more Polyunsaturated fat +123%
Contains less Saturated Fat -49.2%
Contains more Monounsaturated Fat +170%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Scallion
24% 20% 56%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.027 g
Polyunsaturated fat: 0.074 g
Contains more Polyunsaturated fat +123%
Contains less Saturated Fat -49.2%
Contains more Monounsaturated Fat +170%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach raw Scallion Opinion
Net carbs 1.43g 4.74g Scallion
Protein 2.86g 1.83g Spinach raw
Fats 0.39g 0.19g Spinach raw
Carbs 3.63g 7.34g Scallion
Calories 23kcal 32kcal Scallion
Fructose 0.15g Spinach raw
Sugar 0.42g 2.33g Spinach raw
Fiber 2.2g 2.6g Scallion
Calcium 99mg 72mg Spinach raw
Iron 2.71mg 1.48mg Spinach raw
Magnesium 79mg 20mg Spinach raw
Phosphorus 49mg 37mg Spinach raw
Potassium 558mg 276mg Spinach raw
Sodium 79mg 16mg Scallion
Zinc 0.53mg 0.39mg Spinach raw
Copper 0.13mg 0.083mg Spinach raw
Manganese 0.897mg 0.16mg Spinach raw
Selenium 1µg 0.6µg Spinach raw
Vitamin A 9377IU 997IU Spinach raw
Vitamin A RAE 469µg 50µg Spinach raw
Vitamin E 2.03mg 0.55mg Spinach raw
Vitamin C 28.1mg 18.8mg Spinach raw
Vitamin B1 0.078mg 0.055mg Spinach raw
Vitamin B2 0.189mg 0.08mg Spinach raw
Vitamin B3 0.724mg 0.525mg Spinach raw
Vitamin B5 0.065mg 0.075mg Scallion
Vitamin B6 0.195mg 0.061mg Spinach raw
Folate 194µg 64µg Spinach raw
Vitamin K 482.9µg 207µg Spinach raw
Tryptophan 0.039mg 0.02mg Spinach raw
Threonine 0.122mg 0.072mg Spinach raw
Isoleucine 0.147mg 0.077mg Spinach raw
Leucine 0.223mg 0.109mg Spinach raw
Lysine 0.174mg 0.091mg Spinach raw
Methionine 0.053mg 0.02mg Spinach raw
Phenylalanine 0.129mg 0.059mg Spinach raw
Valine 0.161mg 0.081mg Spinach raw
Histidine 0.064mg 0.032mg Spinach raw
Saturated Fat 0.063g 0.032g Scallion
Monounsaturated Fat 0.01g 0.027g Scallion
Polyunsaturated fat 0.165g 0.074g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Scallion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
181%
Spinach raw
63%
Scallion
Minerals Daily Need Coverage Score
45%
Spinach raw
20%
Scallion

Comparison summary

Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 1.91g)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 63mg)
Which food is lower in Saturated Fat?
Scallion
Scallion is lower in Saturated Fat (difference - 0.031g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.