Beets vs. Scallion
Nutrition comparison of Beets and Scallion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
beets
versus
scallion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beets and scallion:
- Both beets and scallion are high in dietary fiber and potassium.
- Scallion has 66% less sugar than beet.
- Scallion is an excellent source of Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Beets (Beets, 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
Beets and scallion contain similar amounts of calories - beet has 43 calories per 100 grams and scallion has 32 calories.
For macronutrient ratios, beets is lighter in protein, heavier in carbs and similar to scallion for fat. Beets has a macronutrient ratio of 14:82:4 and for scallion, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beets | Scallion | |
|---|---|---|
| Protein | 14% | 19% |
| Carbohydrates | 82% | 76% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Beets and scallion contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and scallion has 7.3g of carbohydrates.
dietary fiber
Both beets and scallion are high in dietary fiber. Beet has a little more dietary fiber (8%) than scallion by weight - beet has 2.8g of dietary fiber per 100 grams and scallion has 2.6g of dietary fiber.
sugar
Scallion has 66% less sugar than beet - beet has 6.8g of sugar per 100 grams and scallion has 2.3g of sugar.
Protein
protein
Beets and scallion contain similar amounts of protein - beet has 1.6g of protein per 100 grams and scallion has 1.8g of protein.
Fat
saturated fat
Both beets and scallion are low in saturated fat - beet has 0.03g 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 284% more Vitamin C than beet - beet has 4.9mg of Vitamin C per 100 grams and scallion has 18.8mg of Vitamin C.
Vitamin A
Scallion has 24 times more Vitamin A than beet - beet has 2ug of Vitamin A per 100 grams and scallion has 50ug of Vitamin A.
Vitamin E
Beets and scallion contain similar amounts of Vitamin E - beet has 0.04mg 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 1034 times more Vitamin K than beet - beet has 0.2ug of Vitamin K per 100 grams and scallion has 207ug of Vitamin K.
The B Vitamins
Both beets and scallion contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Beets | Scallion | |
|---|---|---|
| Thiamin | 0.031 MG | 0.055 MG |
| Riboflavin | 0.04 MG | 0.08 MG |
| Niacin | 0.334 MG | 0.525 MG |
| Pantothenic acid | 0.155 MG | 0.075 MG |
| Vitamin B6 | 0.067 MG | 0.061 MG |
| Folate | 109 UG | 64 UG |
Minerals
calcium
Scallion is an excellent source of calcium and it has 350% more calcium than beet - beet has 16mg of calcium per 100 grams and scallion has 72mg of calcium.
iron
Scallion has 85% more iron than beet - beet has 0.8mg of iron per 100 grams and scallion has 1.5mg of iron.
potassium
Both beets and scallion are high in potassium. Beet has 18% more potassium than scallion - beet has 325mg 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, beet has more luteolin than scallion per 100 grams, however, scallion contains more quercetin and kaempferol than beet per 100 grams.
| Beets | Scallion | |
|---|---|---|
| luteolin | 0.37 mg | ~ |
| Quercetin | 0.13 mg | 10.68 mg |
| kaempferol | ~ | 1.36 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both beets and scallion contain small amounts of alpha linoleic acid (ALA).
| Beets | Scallion | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.004 G |
| Total | 0.005 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, both beets and scallion contain significant amounts of linoleic acid.
| Beets | Scallion | |
|---|---|---|
| linoleic acid | 0.055 G | 0.07 G |
| Total | 0.055 G | 0.07 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Beets or Scallion .
Beets 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 beets or scallion contain more calories in 100 grams?Beets and scallion contain similar amounts of calories - beet has 43 calories in 100g and scallion has 32 calories.
Does beets or scallion have more carbohydrates?
By weight, beets and scallion contain similar amounts of carbs - beet has 9.6g of carbs for 100g and scallion has 7.3g of carbohydrates.
Does beets or scallion contain more calcium?
Scallion is a rich source of calcium and it has 350% more calcium than beet - beet has 16mg of calcium in 100 grams and scallion has 72mg of calcium.
Does beets or scallion contain more potassium?
Both beets and scallion are high in potassium. Beet has 20% more potassium than scallion - beet has 325mg of potassium in 100 grams and scallion has 276mg of potassium.