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  6. Quinoa vs. Scallion

Quinoa vs. Scallion — In-Depth Nutrition Comparison

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How are quinoa and scallions different?

  • Quinoa is richer in manganese, phosphorus, copper, magnesium, zinc, and protein, while scallions are higher in vitamin K, vitamin C, vitamin A, and folate.
  • Scallions cover your daily need for vitamin K 173% more than quinoa.
  • Quinoa contains 4 times more phosphorus than scallions. Quinoa contains 152mg of phosphorus, while scallions contain 37mg.
  • Quinoa has a higher glycemic index (53) than scallions (32).

Quinoa, cooked and Onions, spring or scallions (includes tops and bulb), raw types were used in this article.

Infographic

Quinoa 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.
Quinoa
Quinoa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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 MagnesiumMagnesium +220%
Contains more CopperCopper +131.3%
Contains more ZincZinc +179.5%
Contains more PhosphorusPhosphorus +310.8%
Contains less SodiumSodium -56.3%
Contains more ManganeseManganese +294.4%
Contains more SeleniumSelenium +366.7%
Contains more CalciumCalcium +323.5%
Contains more PotassiumPotassium +60.5%
~equal in Iron ~1.48mg

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.
Quinoa
Quinoa
4
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 0% 0% 0% 13% 27% 25% 7.7% 0% 28% 0% 0% 32%
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 EVitamin E +14.5%
Contains more Vitamin B1Vitamin B1 +94.5%
Contains more Vitamin B2Vitamin B2 +37.5%
Contains more Vitamin B6Vitamin B6 +101.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +27.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +52.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Quinoa Scallion DV% diff.
Vitamin K 0µg 207µg 173%
Vitamin C 0mg 18.8mg 21%
Manganese 0.631mg 0.16mg 20%
Phosphorus 152mg 37mg 16%
Copper 0.192mg 0.083mg 12%
Magnesium 64mg 20mg 10%
Starch 17.63g 7%
Polyunsaturated fat 1.078g 0.074g 7%
Calcium 17mg 72mg 6%
Zinc 1.09mg 0.39mg 6%
Vitamin A 0µg 50µg 6%
Folate 42µg 64µg 6%
Protein 4.4g 1.83g 5%
Carbs 21.3g 7.34g 5%
Vitamin B6 0.123mg 0.061mg 5%
Calories 120kcal 32kcal 4%
Selenium 2.8µg 0.6µg 4%
Vitamin B1 0.107mg 0.055mg 4%
Fats 1.92g 0.19g 3%
Potassium 172mg 276mg 3%
Choline 23mg 5.7mg 3%
Vitamin B2 0.11mg 0.08mg 2%
Vitamin B5 0.075mg 2%
Fiber 2.8g 2.6g 1%
Vitamin E 0.63mg 0.55mg 1%
Vitamin B3 0.412mg 0.525mg 1%
Saturated fat 0.231g 0.032g 1%
Monounsaturated fat 0.528g 0.027g 1%
Protein per 100 calories 3.7g 5.7g N/A
Calories per 10 g protein 273kcal 175kcal N/A
Weight per 100 calories 83g 313g N/A
Net carbs 18.5g 4.74g N/A
Iron 1.49mg 1.48mg 0%
Sugar 0.87g 2.33g N/A
Sodium 7mg 16mg 0%
Tryptophan 0.052mg 0.02mg 0%
Threonine 0.131mg 0.072mg 0%
Isoleucine 0.157mg 0.077mg 0%
Leucine 0.261mg 0.109mg 0%
Lysine 0.239mg 0.091mg 0%
Methionine 0.096mg 0.02mg 0%
Phenylalanine 0.185mg 0.059mg 0%
Valine 0.185mg 0.081mg 0%
Histidine 0.127mg 0.032mg 0%
Omega-3 (DHA) 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 +140.4%
Contains more FatsFats +910.5%
Contains more CarbsCarbs +190.2%
Contains more WaterWater +25.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 +1855.6%
Contains more Poly. FatPolyunsaturated fat +1356.8%
Contains less Sat. FatSaturated fat -86.1%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.