Russet Potato vs. Scallion

Nutrition comparison of Russet Potato and Scallion


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

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

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

  • Both scallion and russet potato are high in potassium.
  • Scallion has 59% less calories than russet potato.
  • Scallion has 59% less carbohydrates than russet potato.
  • Scallion has more riboflavin and folate, however, russet potato contains more pantothenic acid and Vitamin B6.
  • Scallion is a great source of dietary fiber.
  • Scallion is an excellent source of Vitamin C, Vitamin K and calcium.
Detailed nutritional comparison of russet potato 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: Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) and Scallion (Onions, spring or scallions (includes tops and bulb), raw) . Have a correction or suggestions? Shoot us an email.


Image of Russet Potato src
Image of Scallion src

Calories and Carbs

calories

Scallion has 59% less calories than russet potato - scallion has 32 calories per 100 grams and russet potato has 79 calories.

For macronutrient ratios, russet potato is lighter in protein, heavier in carbs and lighter in fat compared to scallion per calorie. Russet potato has a macronutrient ratio of 10:89:1 and for scallion, 19:76:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Russet Potato Scallion
Protein 10% 19%
Carbohydrates 89% 76%
Fat 1% 5%
Alcohol ~ ~

carbohydrates

Scallion has 59% less carbohydrates than russet potato - scallion has 7.3g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.

dietary fiber

Scallion is a great source of dietary fiber and it has 100% more dietary fiber than russet potato - scallion has 2.6g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.

sugar

Scallion and russet potato contain similar amounts of sugar - scallion has 2.3g of sugar per 100 grams and russet potato has 0.62g of sugar.

Protein

protein

Scallion and russet potato contain similar amounts of protein - scallion has 1.8g of protein per 100 grams and russet potato has 2.1g of protein.

Fat

saturated fat

Both scallion and russet potato are low in saturated fat - scallion has 0.03g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.

Vitamins

Vitamin C

Scallion is an excellent source of Vitamin C and it has 230% more Vitamin C than russet potato - scallion has 18.8mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.

Vitamin A

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

Vitamin E

Scallion and russet potato contain similar amounts of Vitamin E - scallion has 0.55mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.

Vitamin K

Scallion is an excellent source of Vitamin K and it has 114 times more Vitamin K than russet potato - scallion has 207ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.

The B Vitamins

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

Russet Potato Scallion
Thiamin 0.082 MG 0.055 MG
Riboflavin 0.033 MG 0.08 MG
Niacin 1.035 MG 0.525 MG
Pantothenic acid 0.301 MG 0.075 MG
Vitamin B6 0.345 MG 0.061 MG
Folate 14 UG 64 UG

Minerals

calcium

Scallion is an excellent source of calcium and it has 454% more calcium than russet potato - scallion has 72mg of calcium per 100 grams and russet potato has 13mg of calcium.

iron

Scallion has 72% more iron than russet potato - scallion has 1.5mg of iron per 100 grams and russet potato has 0.86mg of iron.

potassium

Both scallion and russet potato are high in potassium. Russet potato has 51% more potassium than scallion - scallion has 276mg of potassium per 100 grams and russet potato has 417mg of potassium.

Antioxidants and Phytonutrients

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,

Russet Potato Scallion
lutein + zeaxanthin 5 UG 1137 UG
beta-carotene ~ 598 UG

Omega-3 and Omega-6

omega 3s

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

Russet Potato Scallion
alpha linoleic acid 0.01 G 0.004 G
Total 0.01 G 0.004 G

omega 6s

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

Russet Potato Scallion
linoleic acid 0.032 G 0.07 G
Total 0.032 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 Russet Potato or Scallion .

Note: The specific food items compared are: Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) and Scallion (Onions, spring or scallions (includes tops and bulb), raw) .

Russet Potato g

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FAQ

Does scallion or russet potato contain more calories in 100 grams?
Scallion has 60% less calories than russet potato - scallion has 32 calories in 100g and russet potato has 79 calories.

Does scallion or russet potato have more carbohydrates?
By weight, scallion has 60% fewer carbohydrates than russet potato - scallion has 7.3g of carbs for 100g and russet potato has 18.1g of carbohydrates.

Does scallion or russet potato contain more calcium?
Scallion is a rich source of calcium and it has 450% more calcium than russet potato - scallion has 72mg of calcium in 100 grams and russet potato has 13mg of calcium.

Does scallion or russet potato contain more potassium?
Both scallion and russet potato are high in potassium. Russet potato has 50% more potassium than scallion - scallion has 276mg of potassium in 100 grams and russet potato has 417mg of potassium.