Onion vs. Scallion

Nutrition comparison of Onion and Scallion


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of onion versus scallion (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in onion and scallion:

  • Scallion has more riboflavin, niacin and folate.
  • Scallion is a great source of dietary fiber and potassium.
  • Scallion is an excellent source of Vitamin C, Vitamin K and calcium.
Detailed nutritional comparison of onion and scallion is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Onion (Onions, raw) and Scallion (Onions, spring or scallions (includes tops and bulb), raw) . Have a correction or suggestions? Shoot us an email.


Image of Onion src
Image of Scallion src

Here's an infographic summarizing the nutritional differences between onion and scallion. marks particularly rich nutrients.


Calories and Carbs

calories

Onion and scallion contain similar amounts of calories - onion has 40 calories per 100 grams and scallion has 32 calories.

For macronutrient ratios, onion is lighter in protein, heavier in carbs and similar to scallion for fat. Onion has a macronutrient ratio of 10:88:2 and for scallion, 19:76:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Onion Scallion
Protein 10% 19%
Carbohydrates 88% 76%
Fat 2% 5%
Alcohol ~ ~

carbohydrates

Onion and scallion contain similar amounts of carbs - onion has 9.3g of total carbs per 100 grams and scallion has 7.3g of carbohydrates.

dietary fiber

Scallion is a great source of dietary fiber and it has 53% more dietary fiber than onion - onion has 1.7g of dietary fiber per 100 grams and scallion has 2.6g of dietary fiber.

sugar

Onion and scallion contain similar amounts of sugar - onion has 4.2g of sugar per 100 grams and scallion has 2.3g of sugar.

Protein

protein

Onion and scallion contain similar amounts of protein - onion has 1.1g of protein per 100 grams and scallion has 1.8g of protein.

Fat

saturated fat

Both onion and scallion are low in saturated fat - onion 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 154% more Vitamin C than onion - onion has 7.4mg of Vitamin C per 100 grams and scallion has 18.8mg of Vitamin C.

Vitamin A

Scallion has more Vitamin A than onion - scallion has 50ug of Vitamin A per 100 grams and onion does not contain significant amounts.

Vitamin E

Onion and scallion contain similar amounts of Vitamin E - onion has 0.02mg 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 516 times more Vitamin K than onion - onion has 0.4ug of Vitamin K per 100 grams and scallion has 207ug of Vitamin K.

The B Vitamins

Scallion has more riboflavin, niacin and folate. Both onion and scallion contain significant amounts of thiamin, pantothenic acid and Vitamin B6.

Onion Scallion
Thiamin 0.046 MG 0.055 MG
Riboflavin 0.027 MG 0.08 MG
Niacin 0.116 MG 0.525 MG
Pantothenic acid 0.123 MG 0.075 MG
Vitamin B6 0.12 MG 0.061 MG
Folate 19 UG 64 UG

Minerals

calcium

Scallion is an excellent source of calcium and it has 213% more calcium than onion - onion has 23mg of calcium per 100 grams and scallion has 72mg of calcium.

iron

Scallion has 605% more iron than onion - onion has 0.21mg of iron per 100 grams and scallion has 1.5mg of iron.

potassium

Scallion is a great source of potassium and it has 89% more potassium than onion - onion has 146mg 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, onion has more isorhamnetin than scallion per 100 grams, however, scallion contains more kaempferol than onion per 100 grams. Both onion and scallion contain significant amounts of quercetin.

Onion Scallion
apigenin 0.01 mg ~
luteolin 0.02 mg ~
isorhamnetin 5.01 mg ~
kaempferol 0.65 mg 1.36 mg
myricetin 0.03 mg ~
Quercetin 20.3 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,

Onion Scallion
beta-carotene 1 UG 598 UG
lutein + zeaxanthin 4 UG 1137 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both onion and scallion contain small amounts of alpha linoleic acid (ALA).

Onion Scallion
alpha linoleic acid 0.004 G 0.004 G
Total 0.004 G 0.004 G

omega 6s

Comparing omega-6 fatty acids, scallion has more linoleic acid than onion per 100 grams.

Onion Scallion
linoleic acid 0.013 G 0.07 G
Total 0.013 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 Onion or Scallion .

Note: The specific food items compared are: Onion (Onions, raw) and Scallion (Onions, spring or scallions (includes tops and bulb), raw) .

Onion g

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FAQ

Does onion or scallion contain more calories in 100 grams?
Onion and scallion contain similar amounts of calories - onion has 40 calories in 100g and scallion has 32 calories.

Does onion or scallion have more carbohydrates?
By weight, onion and scallion contain similar amounts of carbs - onion has 9.3g of carbs for 100g and scallion has 7.3g of carbohydrates.

Does onion or scallion contain more calcium?
Scallion is a rich source of calcium and it has 210% more calcium than onion - onion has 23mg of calcium in 100 grams and scallion has 72mg of calcium.