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Flour vs. Scallion — In-Depth Nutrition Comparison

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Important differences between flour and scallion

  • Flour has more vitamin B1, selenium, iron, vitamin B3, vitamin B2, folate, and manganese; however, scallion is richer in vitamin K, vitamin C, and vitamin A.
  • Scallion's daily need coverage for vitamin K is 172% more.
  • Flour contains 57 times more selenium than scallion. Flour contains 33.9µg of selenium, while scallion contains 0.6µg.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of scallion is 32.

The food varieties used in the comparison are Wheat flour, white, all-purpose, enriched, bleached and Onions, spring or scallions (includes tops and bulb), raw.

Infographic

Flour 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.
Flour
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
Contains more IronIron +213.5%
Contains more CopperCopper +73.5%
Contains more ZincZinc +79.5%
Contains more PhosphorusPhosphorus +191.9%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +326.3%
Contains more SeleniumSelenium +5550%
Contains more CalciumCalcium +380%
Contains more PotassiumPotassium +157.9%
~equal in Magnesium ~20mg

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.
Flour
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 17% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
Contains more Vitamin B1Vitamin B1 +1327.3%
Contains more Vitamin B2Vitamin B2 +517.5%
Contains more Vitamin B3Vitamin B3 +1024.6%
Contains more Vitamin B5Vitamin B5 +484%
Contains more FolateFolate +185.9%
Contains more CholineCholine +82.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +816.7%
Contains more Vitamin B6Vitamin B6 +38.6%
Contains more Vitamin KVitamin K +68900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
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 ProteinProtein +464.5%
Contains more FatsFats +415.8%
Contains more CarbsCarbs +939.6%
Contains more WaterWater +653.6%
Contains more OtherOther +76.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +222.2%
Contains more Poly. FatPolyunsaturated fat +458.1%
Contains less Sat. FatSaturated fat -79.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Scallion DV% diff.
Vitamin K 0.3µg 207µg 172%
Vitamin B1 0.785mg 0.055mg 61%
Selenium 33.9µg 0.6µg 61%
Iron 4.64mg 1.48mg 40%
Vitamin B3 5.904mg 0.525mg 34%
Vitamin B2 0.494mg 0.08mg 32%
Folate 183µg 64µg 30%
Manganese 0.682mg 0.16mg 23%
Carbs 76.31g 7.34g 23%
Vitamin C 0mg 18.8mg 21%
Protein 10.33g 1.83g 17%
Calories 364kcal 32kcal 17%
Phosphorus 108mg 37mg 10%
Copper 0.144mg 0.083mg 7%
Vitamin B5 0.438mg 0.075mg 7%
Vitamin A 0µg 50µg 6%
Calcium 15mg 72mg 6%
Potassium 107mg 276mg 5%
Vitamin E 0.06mg 0.55mg 3%
Zinc 0.7mg 0.39mg 3%
Polyunsaturated fat 0.413g 0.074g 2%
Saturated fat 0.155g 0.032g 1%
Choline 10.4mg 5.7mg 1%
Fats 0.98g 0.19g 1%
Sodium 2mg 16mg 1%
Vitamin B6 0.044mg 0.061mg 1%
Net carbs 73.61g 4.74g N/A
Magnesium 22mg 20mg 0%
Sugar 0.27g 2.33g N/A
Fiber 2.7g 2.6g 0%
Monounsaturated fat 0.087g 0.027g 0%
Tryptophan 0.127mg 0.02mg 0%
Threonine 0.281mg 0.072mg 0%
Isoleucine 0.357mg 0.077mg 0%
Leucine 0.71mg 0.109mg 0%
Lysine 0.228mg 0.091mg 0%
Methionine 0.183mg 0.02mg 0%
Phenylalanine 0.52mg 0.059mg 0%
Valine 0.415mg 0.081mg 0%
Histidine 0.23mg 0.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Scallion
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
46%
Flour
55%
Scallion
Minerals Daily Need Coverage Score
59%
Flour
20%
Scallion

Comparison summary

Which food is lower in Saturated fat?
Scallion
Scallion is lower in Saturated fat (difference - 0.123g)
Which food is lower in glycemic index?
Scallion
Scallion is lower in glycemic index (difference - 40)
Which food is cheaper?
Scallion
Scallion is cheaper (difference - $0.8)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 2.06g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 14mg)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.