Spinach vs. Scallion — In-Depth Nutrition Comparison

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How are spinach and scallions different?

Spinach has more vitamin K, vitamin A, manganese, iron, folate, magnesium, vitamin B6, vitamin B2, vitamin E, and copper than scallions.
Daily need coverage for vitamin K for spinach is 239% higher.
Spinach contains 11 times more vitamin A than scallions. While spinach contains 10481 IU of vitamin A, scallions contain only 997 IU.

Spinach, cooked, boiled, drained, without salt and Onions, spring or scallions (includes tops and bulb), raw are the varieties 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.

Spinach

Scallion

Contains more MagnesiumMagnesium	+335%
Contains more CalciumCalcium	+88.9%
Contains more PotassiumPotassium	+68.8%
Contains more IronIron	+141.2%
Contains more CopperCopper	+109.6%
Contains more ZincZinc	+94.9%
Contains more PhosphorusPhosphorus	+51.4%
Contains more ManganeseManganese	+484.4%
Contains more SeleniumSelenium	+150%

Contains less SodiumSodium

-77.1%

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

Scallion

Contains more Vitamin AVitamin A	+948%
Contains more Vitamin EVitamin E	+278.2%
Contains more Vitamin B1Vitamin B1	+72.7%
Contains more Vitamin B2Vitamin B2	+195%
Contains more Vitamin B5Vitamin B5	+93.3%
Contains more Vitamin B6Vitamin B6	+296.7%
Contains more Vitamin KVitamin K	+138.5%
Contains more FolateFolate	+128.1%

Contains more Vitamin CVitamin C

+91.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.525mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	493.6µg	207µg	239%
Vitamin A	524µg	50µg	53%
Manganese	0.935mg	0.16mg	34%
Iron	3.57mg	1.48mg	26%
Folate	146µg	64µg	21%
Magnesium	87mg	20mg	16%
Vitamin B6	0.242mg	0.061mg	14%
Vitamin B2	0.236mg	0.08mg	12%
Vitamin C	9.8mg	18.8mg	10%
Copper	0.174mg	0.083mg	10%
Vitamin E	2.08mg	0.55mg	10%
Calcium	136mg	72mg	6%
Potassium	466mg	276mg	6%
Zinc	0.76mg	0.39mg	3%
Phosphorus	56mg	37mg	3%
Vitamin B1	0.095mg	0.055mg	3%
Choline	19.7mg	5.7mg	3%
Protein	2.97g	1.83g	2%
Sodium	70mg	16mg	2%
Selenium	1.5µg	0.6µg	2%
Carbs	3.75g	7.34g	1%
Fiber	2.4g	2.6g	1%
Vitamin B5	0.145mg	0.075mg	1%
Calories	23kcal	32kcal	0%
Protein per 100 calories	13g	5.7g	N/A
Calories per 10 g protein	77kcal	175kcal	N/A
Weight per 100 calories	435g	313g	N/A
Fats	0.26g	0.19g	0%
Net carbs	1.35g	4.74g	N/A
Sugar	0.43g	2.33g	N/A
Vitamin B3	0.49mg	0.525mg	0%
Saturated fat	0.043g	0.032g	0%
Monounsaturated fat	0.006g	0.027g	0%
Polyunsaturated fat	0.109g	0.074g	0%
Tryptophan	0.04mg	0.02mg	0%
Threonine	0.127mg	0.072mg	0%
Isoleucine	0.152mg	0.077mg	0%
Leucine	0.231mg	0.109mg	0%
Lysine	0.182mg	0.091mg	0%
Methionine	0.055mg	0.02mg	0%
Phenylalanine	0.134mg	0.059mg	0%
Valine	0.168mg	0.081mg	0%
Histidine	0.066mg	0.032mg	0%