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  6. Kale vs. Scallion

Kale vs. Scallion — In-Depth Nutrition Comparison

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A recap on the differences between kale and scallions

  • Kale has more vitamin K, vitamin A, vitamin C, manganese, copper, and vitamin B6; however, scallions are higher in folate and iron.
  • Kale covers your daily vitamin K needs 508% more than scallions.
  • Scallions contain 14 times less vitamin A than kale. Kale contains 681µg of vitamin A, while scallions contain 50µg.

Food varieties used in this article are Kale, cooked, boiled, drained, without salt and Onions, spring or scallions (includes tops and bulb), raw.

Infographic

Kale vs Scallion infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Kale
Kale
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
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 CopperCopper +88%
Contains more ManganeseManganese +160%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +11.1%
Contains more PotassiumPotassium +21.1%
Contains more IronIron +64.4%
Contains more ZincZinc +62.5%
Contains more PhosphorusPhosphorus +32.1%
Contains less SodiumSodium -30.4%
~equal in Calcium ~72mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Kale
Kale
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 137% 0% 227% 17% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 63% 0% 17% 11% 14% 18% 9.8% 4.5% 14% 0% 518% 48%
Contains more Vitamin CVitamin C +118.1%
Contains more Vitamin AVitamin A +1262%
Contains more Vitamin EVitamin E +54.5%
Contains more Vitamin B6Vitamin B6 +126.2%
Contains more Vitamin KVitamin K +294.7%
Contains more Vitamin B2Vitamin B2 +14.3%
Contains more Vitamin B5Vitamin B5 +53.1%
Contains more FolateFolate +392.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.055mg
~equal in Vitamin B3 ~0.525mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kale Scallion DV% diff.
Vitamin K 817µg 207µg 508%
Vitamin A 681µg 50µg 70%
Vitamin C 41mg 18.8mg 25%
Folate 13µg 64µg 13%
Manganese 0.416mg 0.16mg 11%
Copper 0.156mg 0.083mg 8%
Iron 0.9mg 1.48mg 7%
Vitamin B6 0.138mg 0.061mg 6%
Fiber 2g 2.6g 2%
Vitamin E 0.85mg 0.55mg 2%
Carbs 5.63g 7.34g 1%
Potassium 228mg 276mg 1%
Zinc 0.24mg 0.39mg 1%
Phosphorus 28mg 37mg 1%
Selenium 0.9µg 0.6µg 1%
Vitamin B2 0.07mg 0.08mg 1%
Vitamin B5 0.049mg 0.075mg 1%
Choline 0.4mg 5.7mg 1%
Polyunsaturated fat 0.193g 0.074g 1%
Calories 28kcal 32kcal 0%
Protein 1.9g 1.83g 0%
Protein per 100 calories 6.8g 5.7g N/A
Calories per 10 g protein 147kcal 175kcal N/A
Weight per 100 calories 357g 313g N/A
Fats 0.4g 0.19g 0%
Net carbs 3.63g 4.74g N/A
Magnesium 18mg 20mg 0%
Calcium 72mg 72mg 0%
Sugar 1.25g 2.33g N/A
Sodium 23mg 16mg 0%
Vitamin B1 0.053mg 0.055mg 0%
Vitamin B3 0.5mg 0.525mg 0%
Saturated fat 0.052g 0.032g 0%
Monounsaturated fat 0.03g 0.027g 0%
Tryptophan 0.023mg 0.02mg 0%
Threonine 0.085mg 0.072mg 0%
Isoleucine 0.114mg 0.077mg 0%
Leucine 0.133mg 0.109mg 0%
Lysine 0.114mg 0.091mg 0%
Methionine 0.018mg 0.02mg 0%
Phenylalanine 0.097mg 0.059mg 0%
Valine 0.104mg 0.081mg 0%
Histidine 0.04mg 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
3
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 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 FatsFats +110.5%
Contains more CarbsCarbs +30.4%
~equal in Protein ~1.83g
~equal in Water ~89.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 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 Poly. FatPolyunsaturated fat +160.8%
Contains less Sat. FatSaturated fat -38.5%
~equal in Monounsaturated fat ~0.027g

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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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.