Salmon vs. Scallion
Nutrition comparison of Salmon and Scallion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
scallion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and scallion:
- Both scallion and salmon are high in potassium.
- Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, scallion contains more folate.
- Salmon is an excellent source of Vitamin D and protein.
- Scallion is a great source of dietary fiber.
- Scallion is an excellent source of Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, 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
Salmon is high in calories and scallion has 75% less calories than salmon - scallion has 32 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and much heavier in fat compared to scallion per calorie. Salmon has a macronutrient ratio of 67:0:33 and for scallion, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Scallion | |
|---|---|---|
| Protein | 67% | 19% |
| Carbohydrates | ~ | 76% |
| Fat | 33% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than scallion - scallion has 7.3g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Scallion is a great source of dietary fiber and it has more dietary fiber than salmon - scallion has 2.6g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than scallion - scallion has 2.3g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 10 times more protein than scallion - scallion has 1.8g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both scallion and salmon are low in saturated fat - scallion has 0.03g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and scallion are low in trans fat - salmon has 0.03g of trans fat per 100 grams and scallion does not contain significant amounts.
cholesterol
Scallion has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and scallion does not contain significant amounts.
Vitamins
Vitamin C
Scallion is an excellent source of Vitamin C and it has more Vitamin C than salmon - scallion has 18.8mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Scallion and salmon contain similar amounts of Vitamin A - scallion has 50ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than scallion - salmon has 435iu of Vitamin D per 100 grams and scallion does not contain significant amounts.
Vitamin E
Scallion and salmon contain similar amounts of Vitamin E - scallion has 0.55mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Scallion is an excellent source of Vitamin K and it has 516 times more Vitamin K than salmon - scallion has 207ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, scallion contains more folate. Both salmon and scallion contain significant amounts of thiamin and riboflavin.
| Salmon | Scallion | |
|---|---|---|
| Thiamin | 0.08 MG | 0.055 MG |
| Riboflavin | 0.105 MG | 0.08 MG |
| Niacin | 7.995 MG | 0.525 MG |
| Pantothenic acid | 1.03 MG | 0.075 MG |
| Vitamin B6 | 0.611 MG | 0.061 MG |
| Folate | 4 UG | 64 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Scallion is an excellent source of calcium and it has 929% more calcium than salmon - scallion has 72mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Scallion has 289% more iron than salmon - scallion has 1.5mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both scallion and salmon are high in potassium. Salmon has 33% more potassium than scallion - scallion has 276mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more alpha linoleic acid (ALA), DHA, EPA and DPA than scallion per 100 grams.
| Salmon | Scallion | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.004 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, both salmon and scallion contain significant amounts of linoleic acid.
| Salmon | Scallion | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.07 G |
| Total | 0.085 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.
Salmon 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 scallion or salmon contain more calories in 100 grams?Salmon is high in calories and scallion has 80% less calories than salmon - scallion has 32 calories in 100g and salmon has 127 calories.
Is scallion or salmon better for protein?
Salmon is a fantastic source of protein and it has 10 times more protein than scallion - scallion has 1.8g of protein per 100 grams and salmon has 20.5g of protein.
Does scallion or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than scallion - scallion has 7.3g of carbs for 100g and salmon has no carbs..
Does scallion or salmon contain more calcium?
Scallion is a rich source of calcium and it has 930% more calcium than salmon - scallion has 72mg of calcium in 100 grams and salmon has 7mg of calcium.
Does scallion or salmon contain more potassium?
Both scallion and salmon are high in potassium. Salmon has 30% more potassium than scallion - scallion has 276mg of potassium in 100 grams and salmon has 366mg of potassium.