Yam vs. Scallion — In-Depth Nutrition Comparison
Compare
Important differences between yam and scallion
- Yam has more vitamin B6, potassium, copper, manganese, and fiber; however, scallion is richer in vitamin K, vitamin A, iron, folate, and calcium.
- Scallion's daily need coverage for vitamin K is 171% more.
- Yam contains 5 times more vitamin B6 than scallion. Yam contains 0.293mg of vitamin B6, while scallion contains 0.061mg.
- Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of scallion is 32.
The food varieties used in the comparison are Yam, raw and Onions, spring or scallions (includes tops and bulb), raw.
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.
| Contains more PotassiumPotassium | +195.7% |
| Contains more CopperCopper | +114.5% |
| Contains more PhosphorusPhosphorus | +48.6% |
| Contains less SodiumSodium | -43.8% |
| Contains more ManganeseManganese | +148.1% |
| Contains more SeleniumSelenium | +16.7% |
| Contains more CalciumCalcium | +323.5% |
| Contains more IronIron | +174.1% |
| Contains more ZincZinc | +62.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +103.6% |
| Contains more Vitamin B5Vitamin B5 | +318.7% |
| Contains more Vitamin B6Vitamin B6 | +380.3% |
| Contains more CholineCholine | +189.5% |
| Contains more Vitamin AVitamin A | +614.3% |
| Contains more Vitamin EVitamin E | +57.1% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin KVitamin K | +8900% |
| Contains more FolateFolate | +178.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +279.8% |
| Contains more ProteinProtein | +19.6% |
| Contains more FatsFats | +11.8% |
| Contains more WaterWater | +29.1% |
~equal in
Other
~0.81g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -13.5% |
| Contains more Mono. FatMonounsaturated fat | +350% |
~equal in
Polyunsaturated fat
~0.074g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 2.3µg | 207µg | 171% |
| Vitamin B6 | 0.293mg | 0.061mg | 18% |
| Potassium | 816mg | 276mg | 16% |
| Iron | 0.54mg | 1.48mg | 12% |
| Copper | 0.178mg | 0.083mg | 11% |
| Folate | 23µg | 64µg | 10% |
| Manganese | 0.397mg | 0.16mg | 10% |
| Carbs | 27.88g | 7.34g | 7% |
| Calcium | 17mg | 72mg | 6% |
| Fiber | 4.1g | 2.6g | 6% |
| Vitamin B1 | 0.112mg | 0.055mg | 5% |
| Vitamin A | 7µg | 50µg | 5% |
| Vitamin B5 | 0.314mg | 0.075mg | 5% |
| Vitamin B2 | 0.032mg | 0.08mg | 4% |
| Calories | 118kcal | 32kcal | 4% |
| Phosphorus | 55mg | 37mg | 3% |
| Choline | 16.5mg | 5.7mg | 2% |
| Vitamin C | 17.1mg | 18.8mg | 2% |
| Vitamin E | 0.35mg | 0.55mg | 1% |
| Zinc | 0.24mg | 0.39mg | 1% |
| Protein | 1.53g | 1.83g | 1% |
| Fats | 0.17g | 0.19g | 0% |
| Net carbs | 23.78g | 4.74g | N/A |
| Magnesium | 21mg | 20mg | 0% |
| Sugar | 0.5g | 2.33g | N/A |
| Sodium | 9mg | 16mg | 0% |
| Selenium | 0.7µg | 0.6µg | 0% |
| Vitamin B3 | 0.552mg | 0.525mg | 0% |
| Saturated fat | 0.037g | 0.032g | 0% |
| Monounsaturated fat | 0.006g | 0.027g | 0% |
| Polyunsaturated fat | 0.076g | 0.074g | 0% |
| Tryptophan | 0.012mg | 0.02mg | 0% |
| Threonine | 0.054mg | 0.072mg | 0% |
| Isoleucine | 0.052mg | 0.077mg | 0% |
| Leucine | 0.096mg | 0.109mg | 0% |
| Lysine | 0.059mg | 0.091mg | 0% |
| Methionine | 0.021mg | 0.02mg | 0% |
| Phenylalanine | 0.071mg | 0.059mg | 0% |
| Valine | 0.062mg | 0.081mg | 0% |
| Histidine | 0.034mg | 0.032mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
18%
55%
Minerals Daily Need Coverage Score
26%
20%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 1.83g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Scallion is lower in Saturated fat (difference - 0.005g)
Which food is lower in glycemic index?
Scallion is lower in glycemic index (difference - 19)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)
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.
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.