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  6. Watercress vs. Scallion

Watercress vs. Scallion — In-Depth Nutrition Comparison

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Important differences between Watercress and Scallion

  • Watercress has more Vitamin K, Vitamin C, Vitamin A RAE, and Vitamin B6, however, Scallion is richer in Iron, Folate, and Fiber.
  • Watercress's daily need coverage for Vitamin K is 36% more.
  • Watercress contains 3 times more Vitamin A RAE than Scallion. Watercress contains 160µg of Vitamin A RAE, while Scallion contains 50µg.

The food varieties used in the comparison are Watercress, raw and Onions, spring or scallions (includes tops and bulb), raw.

Infographic

Watercress 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.
Watercress
Watercress
6
:
4
Scallion
Scallion
Contains more Calcium +66.7%
Contains more Phosphorus +62.2%
Contains more Potassium +19.6%
Contains more Manganese +52.5%
Contains more Selenium +50%
Contains more Iron +640%
Contains less Sodium -61%
Contains more Zinc +254.5%
Equal in Magnesium - 20
Equal in Copper - 0.083
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Scallion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 56% 15% 16% 25% 3% 11% 28% 21% 4%
Contains more Calcium +66.7%
Contains more Phosphorus +62.2%
Contains more Potassium +19.6%
Contains more Manganese +52.5%
Contains more Selenium +50%
Contains more Iron +640%
Contains less Sodium -61%
Contains more Zinc +254.5%
Equal in Magnesium - 20
Equal in Copper - 0.083

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.
Watercress
Watercress
8
:
2
Scallion
Scallion
Contains more Vitamin A +220.1%
Contains more Vitamin E +81.8%
Contains more Vitamin C +128.7%
Contains more Vitamin B1 +63.6%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +313.3%
Contains more Vitamin B6 +111.5%
Contains more Vitamin K +20.8%
Contains more Vitamin B3 +162.5%
Contains more Folate +611.1%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
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 +220.1%
Contains more Vitamin E +81.8%
Contains more Vitamin C +128.7%
Contains more Vitamin B1 +63.6%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +313.3%
Contains more Vitamin B6 +111.5%
Contains more Vitamin K +20.8%
Contains more Vitamin B3 +162.5%
Contains more Folate +611.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watercress
Watercress
3
:
2
Scallion
Scallion
Contains more Protein +25.7%
Contains more Other +48.1%
Contains more Fats +90%
Contains more Carbs +469%
Equal in Water - 89.83
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 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 +25.7%
Contains more Other +48.1%
Contains more Fats +90%
Contains more Carbs +469%
Equal in Water - 89.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watercress
Watercress
1
:
2
Scallion
Scallion
Contains less Saturated Fat -15.6%
Contains more Monounsaturated Fat +237.5%
Contains more Polyunsaturated fat +111.4%
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Scallion
24% 20% 56%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.027 g
Polyunsaturated fat: 0.074 g
Contains less Saturated Fat -15.6%
Contains more Monounsaturated Fat +237.5%
Contains more Polyunsaturated fat +111.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Scallion Opinion
Net carbs 0.79g 4.74g Scallion
Protein 2.3g 1.83g Watercress
Fats 0.1g 0.19g Scallion
Carbs 1.29g 7.34g Scallion
Calories 11kcal 32kcal Scallion
Sugar 0.2g 2.33g Watercress
Fiber 0.5g 2.6g Scallion
Calcium 120mg 72mg Watercress
Iron 0.2mg 1.48mg Scallion
Magnesium 21mg 20mg Watercress
Phosphorus 60mg 37mg Watercress
Potassium 330mg 276mg Watercress
Sodium 41mg 16mg Scallion
Zinc 0.11mg 0.39mg Scallion
Copper 0.077mg 0.083mg Scallion
Manganese 0.244mg 0.16mg Watercress
Selenium 0.9µg 0.6µg Watercress
Vitamin A 3191IU 997IU Watercress
Vitamin A RAE 160µg 50µg Watercress
Vitamin E 1mg 0.55mg Watercress
Vitamin C 43mg 18.8mg Watercress
Vitamin B1 0.09mg 0.055mg Watercress
Vitamin B2 0.12mg 0.08mg Watercress
Vitamin B3 0.2mg 0.525mg Scallion
Vitamin B5 0.31mg 0.075mg Watercress
Vitamin B6 0.129mg 0.061mg Watercress
Folate 9µg 64µg Scallion
Vitamin K 250µg 207µg Watercress
Tryptophan 0.03mg 0.02mg Watercress
Threonine 0.133mg 0.072mg Watercress
Isoleucine 0.093mg 0.077mg Watercress
Leucine 0.166mg 0.109mg Watercress
Lysine 0.134mg 0.091mg Watercress
Methionine 0.02mg 0.02mg
Phenylalanine 0.114mg 0.059mg Watercress
Valine 0.137mg 0.081mg Watercress
Histidine 0.04mg 0.032mg Watercress
Saturated Fat 0.027g 0.032g Watercress
Monounsaturated Fat 0.008g 0.027g Scallion
Polyunsaturated fat 0.035g 0.074g Scallion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress 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
91%
Watercress
63%
Scallion
Minerals Daily Need Coverage Score
18%
Watercress
20%
Scallion

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 2.13g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.005g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.2)
Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 25mg)
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)

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.