Scallion vs. Shallot
Nutrition comparison of Scallion and Shallot
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
scallion
versus
shallot
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in scallion and shallot:
- Both scallion and shallot are high in dietary fiber and potassium.
- Scallion has 56% less calories than shallot.
- Scallion has 56% less carbohydrates than shallot.
- Scallion has 70% less sugar than shallot.
- Scallion has more riboflavin and niacin, however, shallot contains more pantothenic acid and Vitamin B6.
- Scallion is an excellent source of Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Scallion (Onions, spring or scallions (includes tops and bulb), raw) and Shallot (Shallots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Scallion has 56% less calories than shallot - scallion has 32 calories per 100 grams and shallot has 72 calories.
For macronutrient ratios, scallion is heavier in protein, lighter in carbs and heavier in fat compared to shallot per calorie. Scallion has a macronutrient ratio of 19:76:5 and for shallot, 15:85:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Scallion | Shallot | |
|---|---|---|
| Protein | 19% | 15% |
| Carbohydrates | 76% | 85% |
| Fat | 5% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Scallion has 56% less carbohydrates than shallot - scallion has 7.3g of total carbs per 100 grams and shallot has 16.8g of carbohydrates.
dietary fiber
Both scallion and shallot are high in dietary fiber. Shallot has 23% more dietary fiber than scallion - scallion has 2.6g of dietary fiber per 100 grams and shallot has 3.2g of dietary fiber.
sugar
Scallion has 70% less sugar than shallot - scallion has 2.3g of sugar per 100 grams and shallot has 7.9g of sugar.
Protein
protein
Scallion and shallot contain similar amounts of protein - scallion has 1.8g of protein per 100 grams and shallot has 2.5g of protein.
Fat
saturated fat
Both scallion and shallot are low in saturated fat - scallion has 0.03g of saturated fat per 100 grams and shallot has 0.02g of saturated fat.
Vitamins
Vitamin C
Scallion is an excellent source of Vitamin C and it has 135% more Vitamin C than shallot - scallion has 18.8mg of Vitamin C per 100 grams and shallot has 8mg of Vitamin C.
Vitamin A
Scallion has more Vitamin A than shallot - scallion has 50ug of Vitamin A per 100 grams and shallot does not contain significant amounts.
Vitamin E
Scallion and shallot contain similar amounts of Vitamin E - scallion has 0.55mg of Vitamin E per 100 grams and shallot has 0.04mg of Vitamin E.
Vitamin K
Scallion is an excellent source of Vitamin K and it has 257 times more Vitamin K than shallot - scallion has 207ug of Vitamin K per 100 grams and shallot has 0.8ug of Vitamin K.
The B Vitamins
Scallion has more riboflavin and niacin, however, shallot contains more pantothenic acid and Vitamin B6. Both scallion and shallot contain significant amounts of thiamin and folate.
| Scallion | Shallot | |
|---|---|---|
| Thiamin | 0.055 MG | 0.06 MG |
| Riboflavin | 0.08 MG | 0.02 MG |
| Niacin | 0.525 MG | 0.2 MG |
| Pantothenic acid | 0.075 MG | 0.29 MG |
| Vitamin B6 | 0.061 MG | 0.345 MG |
| Folate | 64 UG | 34 UG |
Minerals
calcium
Scallion is an excellent source of calcium and it has 95% more calcium than shallot - scallion has 72mg of calcium per 100 grams and shallot has 37mg of calcium.
iron
Scallion and shallot contain similar amounts of iron - scallion has 1.5mg of iron per 100 grams and shallot has 1.2mg of iron.
potassium
Both scallion and shallot are high in potassium. Shallot has 21% more potassium than scallion - scallion has 276mg of potassium per 100 grams and shallot has 334mg 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,
| Scallion | Shallot | |
|---|---|---|
| beta-carotene | 598 UG | 3 UG |
| lutein + zeaxanthin | 1137 UG | 8 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both scallion and shallot contain small amounts of alpha linoleic acid (ALA).
| Scallion | Shallot | |
|---|---|---|
| alpha linoleic acid | 0.004 G | 0.002 G |
| Total | 0.004 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, both scallion and shallot contain significant amounts of linoleic acid.
| Scallion | Shallot | |
|---|---|---|
| linoleic acid | 0.07 G | 0.037 G |
| Total | 0.07 G | 0.037 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.
Scallion g
()
|
Daily Values (%) |
Shallot 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 shallot contain more calories in 100 grams?Scallion has 60% less calories than shallot - scallion has 32 calories in 100g and shallot has 72 calories.
Does scallion or shallot have more carbohydrates?
By weight, scallion has 60% fewer carbohydrates than shallot - scallion has 7.3g of carbs for 100g and shallot has 16.8g of carbohydrates.
Does scallion or shallot contain more calcium?
Scallion is a rich source of calcium and it has 100% more calcium than shallot - scallion has 72mg of calcium in 100 grams and shallot has 37mg of calcium.
Does scallion or shallot contain more potassium?
Both scallion and shallot are high in potassium. Shallot has 20% more potassium than scallion - scallion has 276mg of potassium in 100 grams and shallot has 334mg of potassium.