Wild Rice vs. Scallion
Nutrition comparison of Cooked Wild Rice and Scallion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
wild rice
versus
scallion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and scallion:
- Scallion has 66% less carbohydrates than wild rice.
- Scallion is a great source of dietary fiber and potassium.
- Scallion is an excellent source of Vitamin C, Vitamin K and calcium.
- Wild rice has more niacin, however, scallion contains more folate.
USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Scallion (Onions, spring or scallions (includes tops and bulb), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wild rice is high in calories and scallion has 68% less calories than wild rice - wild rice has 101 calories per 100 grams and scallion has 32 calories.
For macronutrient ratios, wild rice is lighter in protein, heavier in carbs and similar to scallion for fat. Wild rice has a macronutrient ratio of 15:82:3 and for scallion, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Scallion | |
|---|---|---|
| Protein | 15% | 19% |
| Carbohydrates | 82% | 76% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Scallion has 66% less carbohydrates than wild rice - wild rice has 21.3g 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 44% more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and scallion has 2.6g of dietary fiber.
sugar
Wild rice and scallion contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and scallion has 2.3g of sugar.
Protein
protein
Wild rice has 118% more protein than scallion - wild rice has 4g of protein per 100 grams and scallion has 1.8g of protein.
Fat
saturated fat
Both wild rice and scallion are low in saturated fat - wild rice has 0.05g 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 more Vitamin C than wild rice - scallion has 18.8mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.
Vitamin A
Scallion has more Vitamin A than wild rice - scallion has 50ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Wild rice and scallion contain similar amounts of Vitamin E - wild rice has 0.24mg 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 413 times more Vitamin K than wild rice - wild rice has 0.5ug of Vitamin K per 100 grams and scallion has 207ug of Vitamin K.
The B Vitamins
Wild rice has more niacin, however, scallion contains more folate. Both wild rice and scallion contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Wild Rice | Scallion | |
|---|---|---|
| Thiamin | 0.052 MG | 0.055 MG |
| Riboflavin | 0.087 MG | 0.08 MG |
| Niacin | 1.287 MG | 0.525 MG |
| Pantothenic acid | 0.154 MG | 0.075 MG |
| Vitamin B6 | 0.135 MG | 0.061 MG |
| Folate | 26 UG | 64 UG |
Minerals
calcium
Scallion is an excellent source of calcium and it has 23 times more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and scallion has 72mg of calcium.
iron
Scallion has 147% more iron than wild rice - wild rice has 0.6mg of iron per 100 grams and scallion has 1.5mg of iron.
potassium
Scallion is a great source of potassium and it has 173% more potassium than wild rice - wild rice has 101mg of potassium per 100 grams and scallion has 276mg 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,
| Wild Rice | Scallion | |
|---|---|---|
| beta-carotene | 2 UG | 598 UG |
| lutein + zeaxanthin | 64 UG | 1137 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wild rice has more alpha linoleic acid (ALA) than scallion per 100 grams.
| Wild Rice | Scallion | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 0.004 G |
| Total | 0.095 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, both wild rice and scallion contain significant amounts of linoleic acid.
| Wild Rice | Scallion | |
|---|---|---|
| linoleic acid | 0.119 G | 0.07 G |
| Total | 0.119 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.
Cooked Wild Rice 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 wild rice or scallion contain more calories in 100 grams?Wild rice is high in calories and scallion has 70% less calories than wild rice - wild rice has 101 calories in 100g and scallion has 32 calories.
Does wild rice or scallion have more carbohydrates?
By weight, scallion has 70% fewer carbohydrates than wild rice - wild rice has 21.3g of carbs for 100g and scallion has 7.3g of carbohydrates.
Does wild rice or scallion contain more calcium?
Scallion is a rich source of calcium and it has 23 times more calcium than wild rice - wild rice has 3mg of calcium in 100 grams and scallion has 72mg of calcium.