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Spinach vs Scallion - In-Depth Nutrition Comparison

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How are Spinach and Scallion different?

  • Spinach is higher than Scallion in Vitamin K, Vitamin A RAE, Folate, Manganese, Iron, Magnesium, Vitamin C, Vitamin B6, Vitamin E , and Vitamin B2.
  • Spinach covers your daily need of Vitamin K 230% more than Scallion.
  • Spinach contains 9 times more Vitamin A RAE than Scallion. Spinach 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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 less Sodium -79.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 102% 57% 22% 50% 11% 15% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 56% 15% 16% 25% 3% 11% 28%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spinach 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 Scallion Opinion
Net carbs 1.43g 4.74g Scallion
Protein 2.86g 1.83g Spinach
Fats 0.39g 0.19g Spinach
Carbs 3.63g 7.34g Scallion
Calories 23kcal 32kcal Scallion
Starch g g
Fructose 0.15g g Spinach
Sugar 0.42g 2.33g Spinach
Fiber 2.2g 2.6g Scallion
Calcium 99mg 72mg Spinach
Iron 2.71mg 1.48mg Spinach
Magnesium 79mg 20mg Spinach
Phosphorus 49mg 37mg Spinach
Potassium 558mg 276mg Spinach
Sodium 79mg 16mg Scallion
Zinc 0.53mg 0.39mg Spinach
Copper 0.13mg 0.083mg Spinach
Vitamin A 9377IU 997IU Spinach
Vitamin E 2.03mg 0.55mg Spinach
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 28.1mg 18.8mg Spinach
Vitamin B1 0.078mg 0.055mg Spinach
Vitamin B2 0.189mg 0.08mg Spinach
Vitamin B3 0.724mg 0.525mg Spinach
Vitamin B5 0.065mg 0.075mg Scallion
Vitamin B6 0.195mg 0.061mg Spinach
Folate 194µg 64µg Spinach
Vitamin B12 0µg 0µg
Vitamin K 482.9µg 207µg Spinach
Tryptophan 0.039mg 0.02mg Spinach
Threonine 0.122mg 0.072mg Spinach
Isoleucine 0.147mg 0.077mg Spinach
Leucine 0.223mg 0.109mg Spinach
Lysine 0.174mg 0.091mg Spinach
Methionine 0.053mg 0.02mg Spinach
Phenylalanine 0.129mg 0.059mg Spinach
Valine 0.161mg 0.081mg Spinach
Histidine 0.064mg 0.032mg Spinach
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.063g 0.032g Scallion
Monounsaturated Fat 0.01g 0.027g Scallion
Polyunsaturated fat 0.165g 0.074g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Scallion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
181
Spinach
63
Scallion
Mineral Summary Score
41
Spinach
21
Scallion

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Spinach
11%
Scallion
Carbohydrates
4%
Spinach
7%
Scallion
Fats
2%
Spinach
1%
Scallion

Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 1.91g)
Which food is richer in vitamins?
Spinach
Spinach 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Spinach - 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.