Kefir vs. Scallion

Nutrition comparison of Kefir and Scallion


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

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

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

  • Both scallion and kefir are high in calcium.
  • Kefir is an excellent source of Vitamin A.
  • Scallion has more niacin and folate, however, kefir contains more pantothenic acid and Vitamin B12.
  • Scallion has signficantly more iron than kefir.
  • Scallion is a great source of dietary fiber and potassium.
  • Scallion is an excellent source of Vitamin C and Vitamin K.
Detailed nutritional comparison of kefir 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: Kefir (Kefir, lowfat, plain, LIFEWAY) and Scallion (Onions, spring or scallions (includes tops and bulb), raw) . Have a correction or suggestions? Shoot us an email.


Image of Kefir src
Image of Scallion src

Calories and Carbs

calories

Scallion and kefir contain similar amounts of calories - scallion has 32 calories per 100 grams and kefir has 43 calories.

For macronutrient ratios, kefir is heavier in protein, much lighter in carbs and heavier in fat compared to scallion per calorie. Kefir has a macronutrient ratio of 35:44:21 and for scallion, 19:76:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kefir Scallion
Protein 35% 19%
Carbohydrates 44% 76%
Fat 21% 5%
Alcohol ~ ~

carbohydrates

Scallion and kefir contain similar amounts of carbs - scallion has 7.3g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.

dietary fiber

Scallion is a great source of dietary fiber and it has more dietary fiber than kefir - scallion has 2.6g of dietary fiber per 100 grams and kefir does not contain significant amounts.

sugar

Scallion and kefir contain similar amounts of sugar - scallion has 2.3g of sugar per 100 grams and kefir has 4.6g of sugar.

Protein

protein

Kefir has 107% more protein than scallion - scallion has 1.8g of protein per 100 grams and kefir has 3.8g of protein.

Fat

saturated fat

Both scallion and kefir are low in saturated fat - scallion has 0.03g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.

trans fat

Both kefir and scallion are low in trans fat - kefir has 0.04g of trans fat per 100 grams and scallion does not contain significant amounts.

cholesterol

Both kefir and scallion are low in cholesterol - kefir has 5mg 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 93 times more Vitamin C than kefir - scallion has 18.8mg of Vitamin C per 100 grams and kefir has 0.2mg of Vitamin C.

Vitamin A

Kefir is an excellent source of Vitamin A and it has 242% more Vitamin A than scallion - scallion has 50ug of Vitamin A per 100 grams and kefir has 171ug of Vitamin A.

Vitamin D

Kefir has more Vitamin D than scallion - kefir has 41iu of Vitamin D per 100 grams and scallion does not contain significant amounts.

Vitamin E

Scallion and kefir contain similar amounts of Vitamin E - scallion has 0.55mg of Vitamin E per 100 grams and kefir has 0.02mg of Vitamin E.

Vitamin K

Scallion is an excellent source of Vitamin K and it has 2069 times more Vitamin K than kefir - scallion has 207ug of Vitamin K per 100 grams and kefir has 0.1ug of Vitamin K.

The B Vitamins

Scallion has more niacin and folate, however, kefir contains more pantothenic acid and Vitamin B12. Both kefir and scallion contain significant amounts of thiamin, riboflavin and Vitamin B6.

Kefir Scallion
Thiamin 0.03 MG 0.055 MG
Riboflavin 0.135 MG 0.08 MG
Niacin 0.15 MG 0.525 MG
Pantothenic acid 0.385 MG 0.075 MG
Vitamin B6 0.058 MG 0.061 MG
Folate 13 UG 64 UG
Vitamin B12 0.29 UG ~

Minerals

calcium

Both scallion and kefir are high in calcium. Kefir has 81% more calcium than scallion - scallion has 72mg of calcium per 100 grams and kefir has 130mg of calcium.

iron

Scallion has signficantly more iron than kefir - scallion has 1.5mg of iron per 100 grams and kefir has 0.04mg of iron.

potassium

Scallion is a great source of potassium and it has 68% more potassium than kefir - scallion has 276mg of potassium per 100 grams and kefir has 164mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Kefir Scallion
alpha linoleic acid 0.006 G 0.004 G
DPA 0.001 G ~
Total 0.007 G 0.004 G

omega 6s

Comparing omega-6 fatty acids, both kefir and scallion contain significant amounts of linoleic acid.

Kefir Scallion
other omega 6 0.002 G ~
linoleic acid 0.042 G 0.07 G
Total 0.044 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 Kefir or Scallion .

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

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FAQ

Does scallion or kefir contain more calories in 100 grams?
Scallion and kefir contain similar amounts of calories - scallion has 32 calories in 100g and kefir has 43 calories.

Is scallion or kefir better for protein?
Kefir has 110% more protein than scallion - scallion has 1.8g of protein per 100 grams and kefir has 3.8g of protein.

Does scallion or kefir have more carbohydrates?
By weight, scallion and kefir contain similar amounts of carbs - scallion has 7.3g of carbs for 100g and kefir has 4.8g of carbohydrates.

Does scallion or kefir contain more calcium?
Both scallion and kefir are high in calcium. Kefir has 80% more calcium than scallion - scallion has 72mg of calcium in 100 grams and kefir has 130mg of calcium.