Watermelon vs. Scallion
Nutrition comparison of Watermelon and Scallion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
scallion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon 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.
- Watermelon has more lycopene than scallion, however, scallion contains more lutein + zeaxanthin than watermelon.
USDA sources for nutritional information: Watermelon (Watermelon, 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
Watermelon and scallion contain similar amounts of calories - watermelon has 30 calories per 100 grams and scallion has 32 calories.
For macronutrient ratios, watermelon is lighter in protein, heavier in carbs and similar to scallion for fat. Watermelon has a macronutrient ratio of 7:90:4 and for scallion, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Scallion | |
|---|---|---|
| Protein | 7% | 19% |
| Carbohydrates | 90% | 76% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and scallion contain similar amounts of carbs - watermelon has 7.6g 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 550% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and scallion has 2.6g of dietary fiber.
sugar
Watermelon and scallion contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and scallion has 2.3g of sugar.
Protein
protein
Watermelon and scallion contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and scallion has 1.8g of protein.
Fat
saturated fat
Both watermelon and scallion are low in saturated fat - watermelon has 0.02g 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 132% more Vitamin C than watermelon - watermelon has 8.1mg of Vitamin C per 100 grams and scallion has 18.8mg of Vitamin C.
Vitamin A
Scallion has 79% more Vitamin A than watermelon - watermelon has 28ug of Vitamin A per 100 grams and scallion has 50ug of Vitamin A.
Vitamin E
Watermelon and scallion contain similar amounts of Vitamin E - watermelon has 0.05mg 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 2069 times more Vitamin K than watermelon - watermelon has 0.1ug of Vitamin K per 100 grams and scallion has 207ug of Vitamin K.
The B Vitamins
Scallion has more riboflavin, niacin and folate. Both watermelon and scallion contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Watermelon | Scallion | |
|---|---|---|
| Thiamin | 0.033 MG | 0.055 MG |
| Riboflavin | 0.021 MG | 0.08 MG |
| Niacin | 0.178 MG | 0.525 MG |
| Pantothenic acid | 0.221 MG | 0.075 MG |
| Vitamin B6 | 0.045 MG | 0.061 MG |
| Folate | 3 UG | 64 UG |
Minerals
calcium
Scallion is an excellent source of calcium and it has 929% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and scallion has 72mg of calcium.
iron
Scallion has 517% more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and scallion has 1.5mg of iron.
potassium
Scallion is a great source of potassium and it has 146% more potassium than watermelon - watermelon has 112mg 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, watermelon has more luteolin than scallion per 100 grams, however, scallion contains more kaempferol and quercetin than watermelon per 100 grams.
| Watermelon | Scallion | |
|---|---|---|
| luteolin | 0.46 mg | ~ |
| kaempferol | 0.45 mg | 1.36 mg |
| Quercetin | ~ | 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, watermelon has more lycopene than scallion per 100 grams, however, scallion contains more lutein + zeaxanthin than watermelon per 100 grams. Both watermelon and scallion contain significant amounts of beta-carotene.
| Watermelon | Scallion | |
|---|---|---|
| beta-carotene | 303 UG | 598 UG |
| lycopene | 4532 UG | ~ |
| lutein + zeaxanthin | 8 UG | 1137 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both watermelon and scallion contain significant amounts of linoleic acid.
| Watermelon | Scallion | |
|---|---|---|
| linoleic acid | 0.05 G | 0.07 G |
| Total | 0.05 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.
Note: The specific food items compared are: Watermelon (Watermelon, raw) and Scallion (Onions, spring or scallions (includes tops and bulb), raw) .
Watermelon 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 watermelon or scallion contain more calories in 100 grams?Watermelon and scallion contain similar amounts of calories - watermelon has 30 calories in 100g and scallion has 32 calories.
Does watermelon or scallion have more carbohydrates?
By weight, watermelon and scallion contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and scallion has 7.3g of carbohydrates.
Does watermelon or scallion contain more calcium?
Scallion is a rich source of calcium and it has 930% more calcium than watermelon - watermelon has 7mg of calcium in 100 grams and scallion has 72mg of calcium.