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  6. Scallion vs. Spinach

Scallion vs. Spinach — In-Depth Nutrition Comparison

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How are scallions and spinach different?

  • Spinach has more vitamin K, vitamin A, manganese, iron, folate, magnesium, vitamin B6, vitamin B2, vitamin E, and copper than scallions.
  • Daily need coverage for vitamin K for spinach is 239% higher.

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

Infographic

Scallion vs Spinach infographic
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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Contains less SodiumSodium -77.1%
Contains more MagnesiumMagnesium +335%
Contains more CalciumCalcium +88.9%
Contains more PotassiumPotassium +68.8%
Contains more IronIron +141.2%
Contains more CopperCopper +109.6%
Contains more ZincZinc +94.9%
Contains more PhosphorusPhosphorus +51.4%
Contains more ManganeseManganese +484.4%
Contains more SeleniumSelenium +150%

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.
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%
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 33% 0% 175% 42% 24% 54% 9.2% 8.7% 56% 0% 1234% 110%
Contains more Vitamin CVitamin C +91.8%
Contains more Vitamin AVitamin A +948%
Contains more Vitamin EVitamin E +278.2%
Contains more Vitamin B1Vitamin B1 +72.7%
Contains more Vitamin B2Vitamin B2 +195%
Contains more Vitamin B5Vitamin B5 +93.3%
Contains more Vitamin B6Vitamin B6 +296.7%
Contains more Vitamin KVitamin K +138.5%
Contains more FolateFolate +128.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.49mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Scallion Spinach DV% diff.
Vitamin K 207µg 493.6µg 239%
Vitamin A 50µg 524µg 53%
Manganese 0.16mg 0.935mg 34%
Iron 1.48mg 3.57mg 26%
Folate 64µg 146µg 21%
Magnesium 20mg 87mg 16%
Vitamin B6 0.061mg 0.242mg 14%
Vitamin B2 0.08mg 0.236mg 12%
Vitamin C 18.8mg 9.8mg 10%
Copper 0.083mg 0.174mg 10%
Vitamin E 0.55mg 2.08mg 10%
Calcium 72mg 136mg 6%
Potassium 276mg 466mg 6%
Zinc 0.39mg 0.76mg 3%
Phosphorus 37mg 56mg 3%
Vitamin B1 0.055mg 0.095mg 3%
Choline 5.7mg 19.7mg 3%
Protein 1.83g 2.97g 2%
Sodium 16mg 70mg 2%
Selenium 0.6µg 1.5µg 2%
Carbs 7.34g 3.75g 1%
Fiber 2.6g 2.4g 1%
Vitamin B5 0.075mg 0.145mg 1%
Calories 32kcal 23kcal 0%
Protein per 100 calories 5.7g 13g N/A
Calories per 10 g protein 175kcal 77kcal N/A
Weight per 100 calories 313g 435g N/A
Fats 0.19g 0.26g 0%
Net carbs 4.74g 1.35g N/A
Sugar 2.33g 0.43g N/A
Vitamin B3 0.525mg 0.49mg 0%
Saturated fat 0.032g 0.043g 0%
Monounsaturated fat 0.027g 0.006g 0%
Polyunsaturated fat 0.074g 0.109g 0%
Tryptophan 0.02mg 0.04mg 0%
Threonine 0.072mg 0.127mg 0%
Isoleucine 0.077mg 0.152mg 0%
Leucine 0.109mg 0.231mg 0%
Lysine 0.091mg 0.182mg 0%
Methionine 0.02mg 0.055mg 0%
Phenylalanine 0.059mg 0.134mg 0%
Valine 0.081mg 0.168mg 0%
Histidine 0.032mg 0.066mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more CarbsCarbs +95.7%
Contains more ProteinProtein +62.3%
Contains more FatsFats +36.8%
Contains more OtherOther +123.5%
~equal in Water ~91.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains less Sat. FatSaturated fat -25.6%
Contains more Mono. FatMonounsaturated fat +350%
Contains more Poly. FatPolyunsaturated fat +47.3%

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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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/nutrients
  2. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.