Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Watercress vs Scallion - In-Depth Nutrition Comparison

Compare

Important differences between Watercress and Scallion

  • Watercress has more Vitamin K, Vitamin C, Vitamin A, 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 than Scallion. Watercress contains 160µg of Vitamin A, 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
Copy 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" 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 Potassium +19.6%
Contains more Phosphorus +62.2%
Contains more Iron +640%
Contains more Zinc +254.5%
Contains less Sodium -61%
Equal in Magnesium - 20
Equal in Copper - 0.083
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 36% 30% 15% 26% 3% 26% 6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 22% 25% 15% 28% 11% 16% 3%
Contains more Calcium +66.7%
Contains more Potassium +19.6%
Contains more Phosphorus +62.2%
Contains more Iron +640%
Contains more Zinc +254.5%
Contains less Sodium -61%
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 C +128.7%
Contains more Vitamin A +220.1%
Contains more Vitamin E +81.8%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 144% 192% 20% 0% 23% 28% 4% 19% 30% 0% 625% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 60% 11% 0% 14% 19% 10% 5% 15% 0% 518% 48%
Contains more Vitamin C +128.7%
Contains more Vitamin A +220.1%
Contains more Vitamin E +81.8%
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 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 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

Which food is preferable for your diet?

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

People also compare

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.

All nutrients comparison - raw data values

Nutrient Watercress Scallion Opinion
Calories 11 32 Scallion
Protein 2.3 1.83 Watercress
Fats 0.1 0.19 Scallion
Vitamin C 43 18.8 Watercress
Carbs 1.29 7.34 Scallion
Cholesterol 0 0
Vitamin D 0 0
Iron 0.2 1.48 Scallion
Calcium 120 72 Watercress
Potassium 330 276 Watercress
Magnesium 21 20 Watercress
Sugar 0.2 2.33 Watercress
Fiber 0.5 2.6 Scallion
Copper 0.077 0.083 Scallion
Zinc 0.11 0.39 Scallion
Starch
Phosphorus 60 37 Watercress
Sodium 41 16 Scallion
Vitamin A 3191 997 Watercress
Vitamin E 1 0.55 Watercress
Vitamin D 0 0
Vitamin B1 0.09 0.055 Watercress
Vitamin B2 0.12 0.08 Watercress
Vitamin B3 0.2 0.525 Scallion
Vitamin B5 0.31 0.075 Watercress
Vitamin B6 0.129 0.061 Watercress
Vitamin B12 0 0
Vitamin K 250 207 Watercress
Folate 9 64 Scallion
Trans Fat 0 0
Saturated Fat 0.027 0.032 Watercress
Monounsaturated Fat 0.008 0.027 Scallion
Polyunsaturated fat 0.035 0.074 Scallion
Tryptophan 0.03 0.02 Watercress
Threonine 0.133 0.072 Watercress
Isoleucine 0.093 0.077 Watercress
Leucine 0.166 0.109 Watercress
Lysine 0.134 0.091 Watercress
Methionine 0.02 0.02
Phenylalanine 0.114 0.059 Watercress
Valine 0.137 0.081 Watercress
Histidine 0.04 0.032 Watercress
Fructose

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.