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  6. Wheat vs. Scallion

Wheat vs. Scallion — In-Depth Nutrition Comparison

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Significant differences between Wheat and Scallion

  • Wheat has more Selenium, Manganese, Phosphorus, Copper, Zinc, Vitamin B3, Fiber, and Magnesium, however, Scallion is richer in Folate, and Calcium.
  • Wheat covers your daily Selenium needs 57% more than Scallion.
  • Scallion has 6 times less Manganese than Wheat. Wheat has 1.03mg of Manganese, while Scallion has 0.16mg.

Specific food types used in this comparison are Wheat, KAMUT khorasan, cooked and Onions, spring or scallions (includes tops and bulb), raw.

Infographic

Wheat 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.
Wheat
Wheat
8
:
2
Scallion
Scallion
Contains more Iron +18.9%
Contains more Magnesium +140%
Contains more Phosphorus +297.3%
Contains less Sodium -50%
Contains more Zinc +371.8%
Contains more Copper +149.4%
Contains more Manganese +543.8%
Contains more Selenium +5216.7%
Contains more Calcium +700%
Contains more Potassium +68.3%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Scallion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 56% 15% 16% 25% 3% 11% 28% 21% 4%
Contains more Iron +18.9%
Contains more Magnesium +140%
Contains more Phosphorus +297.3%
Contains less Sodium -50%
Contains more Zinc +371.8%
Contains more Copper +149.4%
Contains more Manganese +543.8%
Contains more Selenium +5216.7%
Contains more Calcium +700%
Contains more Potassium +68.3%

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.
Wheat
Wheat
3
:
8
Scallion
Scallion
Contains more Vitamin B1 +72.7%
Contains more Vitamin B3 +339%
Contains more Vitamin B6 +14.8%
Contains more Vitamin A +24825%
Contains more Vitamin E +129.2%
Contains more Vitamin B2 +166.7%
Contains more Folate +481.8%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
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 B1 +72.7%
Contains more Vitamin B3 +339%
Contains more Vitamin B6 +14.8%
Contains more Vitamin A +24825%
Contains more Vitamin E +129.2%
Contains more Vitamin B2 +166.7%
Contains more Folate +481.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
:
2
Scallion
Scallion
Contains more Protein +212%
Contains more Fats +336.8%
Contains more Carbs +276%
Contains more Water +37.8%
Contains more Other +19.1%
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 +212%
Contains more Fats +336.8%
Contains more Carbs +276%
Contains more Water +37.8%
Contains more Other +19.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Scallion
Scallion
Contains more Monounsaturated Fat +211.1%
Contains more Polyunsaturated fat +228.4%
Contains less Saturated Fat -58.4%
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Scallion
24% 20% 56%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.027 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +211.1%
Contains more Polyunsaturated fat +228.4%
Contains less Saturated Fat -58.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Scallion Opinion
Net carbs 23.3g 4.74g Wheat
Protein 5.71g 1.83g Wheat
Fats 0.83g 0.19g Wheat
Carbs 27.6g 7.34g Wheat
Calories 132kcal 32kcal Wheat
Sugar 3.07g 2.33g Scallion
Fiber 4.3g 2.6g Wheat
Calcium 9mg 72mg Scallion
Iron 1.76mg 1.48mg Wheat
Magnesium 48mg 20mg Wheat
Phosphorus 147mg 37mg Wheat
Potassium 164mg 276mg Scallion
Sodium 8mg 16mg Wheat
Zinc 1.84mg 0.39mg Wheat
Copper 0.207mg 0.083mg Wheat
Manganese 1.03mg 0.16mg Wheat
Selenium 31.9µg 0.6µg Wheat
Vitamin A 4IU 997IU Scallion
Vitamin A RAE 50µg Scallion
Vitamin E 0.24mg 0.55mg Scallion
Vitamin C 18.8mg Scallion
Vitamin B1 0.095mg 0.055mg Wheat
Vitamin B2 0.03mg 0.08mg Scallion
Vitamin B3 2.305mg 0.525mg Wheat
Vitamin B5 0.075mg Scallion
Vitamin B6 0.07mg 0.061mg Wheat
Folate 11µg 64µg Scallion
Vitamin K 207µg Scallion
Tryptophan 0.051mg 0.02mg Wheat
Threonine 0.172mg 0.072mg Wheat
Isoleucine 0.22mg 0.077mg Wheat
Leucine 0.432mg 0.109mg Wheat
Lysine 0.161mg 0.091mg Wheat
Methionine 0.097mg 0.02mg Wheat
Phenylalanine 0.3mg 0.059mg Wheat
Valine 0.267mg 0.081mg Wheat
Histidine 0.147mg 0.032mg Wheat
Trans Fat 0.002g 0g Scallion
Saturated Fat 0.077g 0.032g Scallion
Monounsaturated Fat 0.084g 0.027g Wheat
Polyunsaturated fat 0.243g 0.074g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Scallion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
9%
Wheat
63%
Scallion
Minerals Daily Need Coverage Score
61%
Wheat
20%
Scallion

Comparison summary

Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 8mg)
Which food is lower in Sugar?
Scallion
Scallion is lower in Sugar (difference - 0.74g)
Which food is lower in Saturated Fat?
Scallion
Scallion is lower in Saturated Fat (difference - 0.045g)
Which food is lower in glycemic index?
Scallion
Scallion is lower in glycemic index (difference - 18)
Which food is cheaper?
Scallion
Scallion is cheaper (difference - $0.2)
Which food is richer in vitamins?
Scallion
Scallion is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.