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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
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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 +66.7%
Contains more Phosphorus +62.2%
Contains more Potassium +19.6%
Contains more Iron +640%
Contains less Sodium -61%
Contains more Zinc +254.5%
Equal in Magnesium - 20
Equal in Copper - 0.083
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 8% 15% 26% 30% 6% 3% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 56% 15% 16% 25% 3% 11% 28%
Contains more Calcium +66.7%
Contains more Phosphorus +62.2%
Contains more Potassium +19.6%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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%
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%
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%

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.
Watercress Scallion
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals 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
Starch g g
Fructose g g
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
Vitamin A 3191IU 997IU Watercress
Vitamin E 1mg 0.55mg Watercress
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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
91
Watercress
63
Scallion
Mineral Summary Score
18
Watercress
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
14%
Watercress
11%
Scallion
Carbohydrates
1%
Watercress
7%
Scallion
Fats
0%
Watercress
1%
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 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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.