Scallion vs. Spinach
Nutrition comparison of Scallion and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
scallion
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in scallion and spinach:
- Both spinach and scallion are high in Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
- Spinach has more riboflavin, Vitamin B6 and folate.
- Spinach is a great source of iron.
- Spinach is an excellent source of Vitamin A.
USDA sources for nutritional information: Scallion (Onions, spring or scallions (includes tops and bulb), raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and scallion contain similar amounts of calories - spinach has 23 calories per 100 grams and scallion has 32 calories.
For macronutrient ratios, scallion is lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Scallion has a macronutrient ratio of 19:76:5 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Scallion | Spinach | |
|---|---|---|
| Protein | 19% | 39% |
| Carbohydrates | 76% | 49% |
| Fat | 5% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach and scallion contain similar amounts of carbs - spinach has 3.6g of total carbs per 100 grams and scallion has 7.3g of carbohydrates.
dietary fiber
Both spinach and scallion are high in dietary fiber. Spinach is very similar to spinach for dietary fiber - spinach has 2.2g of dietary fiber per 100 grams and scallion has 2.6g of dietary fiber.
sugar
Spinach and scallion contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and scallion has 2.3g of sugar.
Protein
protein
Spinach and scallion contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and scallion has 1.8g of protein.
Fat
saturated fat
Both spinach and scallion are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and scallion has 0.03g of saturated fat.
Vitamins
Vitamin C
Both spinach and scallion are high in Vitamin C. Spinach has 49% more Vitamin C than scallion - spinach has 28.1mg of Vitamin C per 100 grams and scallion has 18.8mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 838% more Vitamin A than scallion - spinach has 469ug of Vitamin A per 100 grams and scallion has 50ug of Vitamin A.
Vitamin E
Spinach has 269% more Vitamin E than scallion - spinach has 2mg of Vitamin E per 100 grams and scallion has 0.55mg of Vitamin E.
Vitamin K
Both spinach and scallion are high in Vitamin K. Spinach has 133% more Vitamin K than scallion - spinach has 482.9ug of Vitamin K per 100 grams and scallion has 207ug of Vitamin K.
The B Vitamins
Spinach has more riboflavin, Vitamin B6 and folate. Both scallion and spinach contain significant amounts of thiamin, niacin and pantothenic acid.
| Scallion | Spinach | |
|---|---|---|
| Thiamin | 0.055 MG | 0.078 MG |
| Riboflavin | 0.08 MG | 0.189 MG |
| Niacin | 0.525 MG | 0.724 MG |
| Pantothenic acid | 0.075 MG | 0.065 MG |
| Vitamin B6 | 0.061 MG | 0.195 MG |
| Folate | 64 UG | 194 UG |
Minerals
calcium
Both spinach and scallion are high in calcium. Spinach has 38% more calcium than scallion - spinach has 99mg of calcium per 100 grams and scallion has 72mg of calcium.
iron
Spinach is a great source of iron and it has 83% more iron than scallion - spinach has 2.7mg of iron per 100 grams and scallion has 1.5mg of iron.
potassium
Both spinach and scallion are high in potassium. Spinach has 102% more potassium than scallion - spinach has 558mg 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, spinach has more kaempferol, luteolin and myricetin than scallion per 100 grams, however, scallion contains more quercetin than spinach per 100 grams.
| Scallion | Spinach | |
|---|---|---|
| kaempferol | 1.36 mg | 6.38 mg |
| Quercetin | 10.68 mg | 3.97 mg |
| luteolin | ~ | 0.74 mg |
| myricetin | ~ | 0.35 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,
| Scallion | Spinach | |
|---|---|---|
| beta-carotene | 598 UG | 5626 UG |
| lutein + zeaxanthin | 1137 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than scallion per 100 grams.
| Scallion | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.004 G | 0.138 G |
| Total | 0.004 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, scallion has more linoleic acid than spinach per 100 grams.
| Scallion | Spinach | |
|---|---|---|
| linoleic acid | 0.07 G | 0.026 G |
| Total | 0.07 G | 0.026 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 Scallion or Spinach .
Scallion g
()
|
Daily Values (%) |
Spinach 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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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 % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 spinach or scallion contain more calories in 100 grams?Spinach and scallion contain similar amounts of calories - spinach has 23 calories in 100g and scallion has 32 calories.
Is spinach or scallion better for protein?
Spinach and scallion contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and scallion has 1.8g of protein.
Does spinach or scallion have more carbohydrates?
By weight, spinach and scallion contain similar amounts of carbs - spinach has 3.6g of carbs for 100g and scallion has 7.3g of carbohydrates.
Does spinach or scallion contain more calcium?
Both spinach and scallion are high in calcium. Spinach has 40% more calcium than scallion - spinach has 99mg of calcium in 100 grams and scallion has 72mg of calcium.
Does spinach or scallion contain more potassium?
Both spinach and scallion are high in potassium. Spinach has 100% more potassium than scallion - spinach has 558mg of potassium in 100 grams and scallion has 276mg of potassium.