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  6. Spinach vs. Scallion

Spinach vs. Scallion — In-Depth Nutrition Comparison

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How are Spinach and Scallion different?

  • Spinach has more Vitamin K, Vitamin A RAE, Manganese, Iron, Folate, Magnesium, Vitamin B6, Vitamin B2, Vitamin E , and Copper than Scallion.
  • Daily need coverage for Vitamin K from Spinach is 239% higher.
  • Spinach contains 10 times more Vitamin A RAE than Scallion. While Spinach contains 524µg of Vitamin A RAE, Scallion contains only 50µg.

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

Infographic

Spinach 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
Spinach
9
:
1
Scallion
Scallion
Contains more Calcium +88.9%
Contains more Iron +141.2%
Contains more Magnesium +335%
Contains more Phosphorus +51.4%
Contains more Potassium +68.8%
Contains more Zinc +94.9%
Contains more Copper +109.6%
Contains more Manganese +484.4%
Contains more Selenium +150%
Contains less Sodium -77.1%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Scallion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 56% 15% 16% 25% 3% 11% 28% 21% 4%
Contains more Calcium +88.9%
Contains more Iron +141.2%
Contains more Magnesium +335%
Contains more Phosphorus +51.4%
Contains more Potassium +68.8%
Contains more Zinc +94.9%
Contains more Copper +109.6%
Contains more Manganese +484.4%
Contains more Selenium +150%
Contains less Sodium -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
Spinach
8
:
2
Scallion
Scallion
Contains more Vitamin A +951.3%
Contains more Vitamin E +278.2%
Contains more Vitamin B1 +72.7%
Contains more Vitamin B2 +195%
Contains more Vitamin B5 +93.3%
Contains more Vitamin B6 +296.7%
Contains more Folate +128.1%
Contains more Vitamin K +138.5%
Contains more Vitamin C +91.8%
Equal in Vitamin B3 - 0.525
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
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 +951.3%
Contains more Vitamin E +278.2%
Contains more Vitamin B1 +72.7%
Contains more Vitamin B2 +195%
Contains more Vitamin B5 +93.3%
Contains more Vitamin B6 +296.7%
Contains more Folate +128.1%
Contains more Vitamin K +138.5%
Contains more Vitamin C +91.8%
Equal in Vitamin B3 - 0.525

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
4
:
1
Scallion
Scallion
Contains more Protein +62.3%
Contains more Fats +36.8%
Contains more Other +123.5%
Contains more Carbs +95.7%
Equal in Water - 89.83
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 +62.3%
Contains more Fats +36.8%
Contains more Other +123.5%
Contains more Carbs +95.7%
Equal in Water - 89.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Scallion
Scallion
Contains more Polyunsaturated fat +47.3%
Contains less Saturated Fat -25.6%
Contains more Monounsaturated Fat +350%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Scallion
24% 20% 56%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.027 g
Polyunsaturated fat: 0.074 g
Contains more Polyunsaturated fat +47.3%
Contains less Saturated Fat -25.6%
Contains more Monounsaturated Fat +350%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 1.35g 4.74g Scallion
Protein 2.97g 1.83g Spinach
Fats 0.26g 0.19g Spinach
Carbs 3.75g 7.34g Scallion
Calories 23kcal 32kcal Scallion
Sugar 0.43g 2.33g Spinach
Fiber 2.4g 2.6g Scallion
Calcium 136mg 72mg Spinach
Iron 3.57mg 1.48mg Spinach
Magnesium 87mg 20mg Spinach
Phosphorus 56mg 37mg Spinach
Potassium 466mg 276mg Spinach
Sodium 70mg 16mg Scallion
Zinc 0.76mg 0.39mg Spinach
Copper 0.174mg 0.083mg Spinach
Manganese 0.935mg 0.16mg Spinach
Selenium 1.5µg 0.6µg Spinach
Vitamin A 10481IU 997IU Spinach
Vitamin A RAE 524µg 50µg Spinach
Vitamin E 2.08mg 0.55mg Spinach
Vitamin C 9.8mg 18.8mg Scallion
Vitamin B1 0.095mg 0.055mg Spinach
Vitamin B2 0.236mg 0.08mg Spinach
Vitamin B3 0.49mg 0.525mg Scallion
Vitamin B5 0.145mg 0.075mg Spinach
Vitamin B6 0.242mg 0.061mg Spinach
Folate 146µg 64µg Spinach
Vitamin K 493.6µg 207µg Spinach
Tryptophan 0.04mg 0.02mg Spinach
Threonine 0.127mg 0.072mg Spinach
Isoleucine 0.152mg 0.077mg Spinach
Leucine 0.231mg 0.109mg Spinach
Lysine 0.182mg 0.091mg Spinach
Methionine 0.055mg 0.02mg Spinach
Phenylalanine 0.134mg 0.059mg Spinach
Valine 0.168mg 0.081mg Spinach
Histidine 0.066mg 0.032mg Spinach
Saturated Fat 0.043g 0.032g Scallion
Monounsaturated Fat 0.006g 0.027g Scallion
Polyunsaturated fat 0.109g 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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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
183%
Spinach
63%
Scallion
Minerals Daily Need Coverage Score
52%
Spinach
20%
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 - 1.9g)
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 54mg)
Which food is lower in Saturated Fat?
Scallion
Scallion is lower in Saturated Fat (difference - 0.011g)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.