Garlic vs. Scallion
Nutrition comparison of Garlic and Scallion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
garlic
versus
scallion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in garlic and scallion:
- Both garlic and scallion are high in Vitamin C, calcium, dietary fiber and potassium.
- Garlic has more thiamin, pantothenic acid and Vitamin B6, however, scallion contains more folate.
- Scallion is an excellent source of Vitamin K.
USDA sources for nutritional information: Garlic (Garlic, 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
Garlic is high in calories and scallion has 79% less calories than garlic - garlic has 149 calories per 100 grams and scallion has 32 calories.
For macronutrient ratios, garlic is heavier in carbs and similar to scallion for protein and fat. Garlic has a macronutrient ratio of 16:82:3 and for scallion, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Garlic | Scallion | |
|---|---|---|
| Protein | 16% | 19% |
| Carbohydrates | 82% | 76% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and scallion has 78% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and scallion has 7.3g of carbohydrates.
dietary fiber
Both garlic and scallion are high in dietary fiber. Scallion has 24% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and scallion has 2.6g of dietary fiber.
sugar
Garlic and scallion contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and scallion has 2.3g of sugar.
Protein
protein
Garlic has 248% more protein than scallion - garlic has 6.4g of protein per 100 grams and scallion has 1.8g of protein.
Fat
saturated fat
Both garlic and scallion are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and scallion has 0.03g of saturated fat.
Vitamins
Vitamin C
Both garlic and scallion are high in Vitamin C. Garlic has 66% more Vitamin C than scallion - garlic has 31.2mg of Vitamin C per 100 grams and scallion has 18.8mg of Vitamin C.
Vitamin A
Scallion has more Vitamin A than garlic - scallion has 50ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and scallion contain similar amounts of Vitamin E - garlic has 0.08mg 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 120 times more Vitamin K than garlic - garlic has 1.7ug of Vitamin K per 100 grams and scallion has 207ug of Vitamin K.
The B Vitamins
Garlic has more thiamin, pantothenic acid and Vitamin B6, however, scallion contains more folate. Both garlic and scallion contain significant amounts of riboflavin and niacin.
| Garlic | Scallion | |
|---|---|---|
| Thiamin | 0.2 MG | 0.055 MG |
| Riboflavin | 0.11 MG | 0.08 MG |
| Niacin | 0.7 MG | 0.525 MG |
| Pantothenic acid | 0.596 MG | 0.075 MG |
| Vitamin B6 | 1.235 MG | 0.061 MG |
| Folate | 3 UG | 64 UG |
Minerals
calcium
Both garlic and scallion are high in calcium. Garlic has 151% more calcium than scallion - garlic has 181mg of calcium per 100 grams and scallion has 72mg of calcium.
iron
Garlic and scallion contain similar amounts of iron - garlic has 1.7mg of iron per 100 grams and scallion has 1.5mg of iron.
potassium
Both garlic and scallion are high in potassium. Garlic has 45% more potassium than scallion - garlic has 401mg 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, scallion has more kaempferol and quercetin than garlic per 100 grams, however, garlic contains more myricetin than scallion per 100 grams.
| Garlic | Scallion | |
|---|---|---|
| kaempferol | 0.26 mg | 1.36 mg |
| myricetin | 1.61 mg | ~ |
| Quercetin | 1.74 mg | 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,
| Garlic | Scallion | |
|---|---|---|
| beta-carotene | 5 UG | 598 UG |
| lutein + zeaxanthin | 16 UG | 1137 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, garlic has more alpha linoleic acid (ALA) than scallion per 100 grams.
| Garlic | Scallion | |
|---|---|---|
| alpha linoleic acid | 0.02 G | 0.004 G |
| Total | 0.02 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than scallion per 100 grams.
| Garlic | Scallion | |
|---|---|---|
| linoleic acid | 0.229 G | 0.07 G |
| Total | 0.229 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.
Garlic 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 garlic or scallion contain more calories in 100 grams?Garlic is high in calories and scallion has 80% less calories than garlic - garlic has 149 calories in 100g and scallion has 32 calories.
Does garlic or scallion have more carbohydrates?
By weight, garlic is high in carbohydrates and scallion has 80% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and scallion has 7.3g of carbohydrates.
Does garlic or scallion contain more calcium?
Both garlic and scallion are high in calcium. Garlic has 150% more calcium than scallion - garlic has 181mg of calcium in 100 grams and scallion has 72mg of calcium.
Does garlic or scallion contain more potassium?
Both garlic and scallion are high in potassium. Garlic has 50% more potassium than scallion - garlic has 401mg of potassium in 100 grams and scallion has 276mg of potassium.