Asparagus vs. Scallion
Nutrition comparison of Asparagus and Scallion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
asparagus
versus
scallion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in asparagus and scallion:
- Both asparagus and scallion are high in dietary fiber and potassium.
- Asparagus has more thiamin and pantothenic acid.
- Asparagus is a great source of iron.
- Scallion is an excellent source of Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Asparagus (Asparagus, raw) and Scallion (Onions, spring or scallions (includes tops and bulb), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus and scallion contain similar amounts of calories - asparagus has 20 calories per 100 grams and scallion has 32 calories.
For macronutrient ratios, asparagus is heavier in protein, lighter in carbs and similar to scallion for fat. Asparagus has a macronutrient ratio of 34:61:5 and for scallion, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Asparagus | Scallion | |
|---|---|---|
| Protein | 34% | 19% |
| Carbohydrates | 61% | 76% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus and scallion contain similar amounts of carbs - asparagus has 3.9g of total carbs per 100 grams and scallion has 7.3g of carbohydrates.
dietary fiber
Both asparagus and scallion are high in dietary fiber. Scallion has 24% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and scallion has 2.6g of dietary fiber.
sugar
Asparagus and scallion contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and scallion has 2.3g of sugar.
Protein
protein
Asparagus and scallion contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and scallion has 1.8g of protein.
Fat
saturated fat
Both asparagus and scallion are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and scallion has 0.03g of saturated fat.
Vitamins
Vitamin C
Scallion is an excellent source of Vitamin C and it has 236% more Vitamin C than asparagus - asparagus has 5.6mg of Vitamin C per 100 grams and scallion has 18.8mg of Vitamin C.
Vitamin A
Asparagus and scallion contain similar amounts of Vitamin A - asparagus has 38ug of Vitamin A per 100 grams and scallion has 50ug of Vitamin A.
Vitamin E
Asparagus and scallion contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and scallion has 0.55mg of Vitamin E.
Vitamin K
Scallion is an excellent source of Vitamin K and it has 398% more Vitamin K than asparagus - asparagus has 41.6ug of Vitamin K per 100 grams and scallion has 207ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin and pantothenic acid. Both asparagus and scallion contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Asparagus | Scallion | |
|---|---|---|
| Thiamin | 0.143 MG | 0.055 MG |
| Riboflavin | 0.141 MG | 0.08 MG |
| Niacin | 0.978 MG | 0.525 MG |
| Pantothenic acid | 0.274 MG | 0.075 MG |
| Vitamin B6 | 0.091 MG | 0.061 MG |
| Folate | 52 UG | 64 UG |
Minerals
calcium
Scallion is an excellent source of calcium and it has 200% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and scallion has 72mg of calcium.
iron
Asparagus is a great source of iron and it has 45% more iron than scallion - asparagus has 2.1mg of iron per 100 grams and scallion has 1.5mg of iron.
potassium
Both asparagus and scallion are high in potassium. Scallion has 37% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and scallion has 276mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both asparagus and scallion contain significant amounts of kaempferol and quercetin.
| Asparagus | Scallion | |
|---|---|---|
| isorhamnetin | 5.7 mg | ~ |
| kaempferol | 1.39 mg | 1.36 mg |
| Quercetin | 13.98 mg | 10.68 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both asparagus and scallion contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Asparagus | Scallion | |
|---|---|---|
| beta-carotene | 449 UG | 598 UG |
| alpha-carotene | 9 UG | ~ |
| lutein + zeaxanthin | 710 UG | 1137 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both asparagus and scallion contain small amounts of alpha linoleic acid (ALA).
| Asparagus | Scallion | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.004 G |
| Total | 0.01 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, both asparagus and scallion contain significant amounts of linoleic acid.
| Asparagus | Scallion | |
|---|---|---|
| linoleic acid | 0.04 G | 0.07 G |
| Total | 0.04 G | 0.07 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Asparagus g
()
|
Daily Values (%) |
Scallion g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does asparagus or scallion contain more calories in 100 grams?Asparagus and scallion contain similar amounts of calories - asparagus has 20 calories in 100g and scallion has 32 calories.
Is asparagus or scallion better for protein?
Asparagus and scallion contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and scallion has 1.8g of protein.
Does asparagus or scallion have more carbohydrates?
By weight, asparagus and scallion contain similar amounts of carbs - asparagus has 3.9g of carbs for 100g and scallion has 7.3g of carbohydrates.
Does asparagus or scallion contain more calcium?
Scallion is a rich source of calcium and it has 200% more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and scallion has 72mg of calcium.
Does asparagus or scallion contain more potassium?
Both asparagus and scallion are high in potassium. Scallion has 40% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and scallion has 276mg of potassium.