Russet Potato vs. Scallion
Nutrition comparison of Russet Potato and Scallion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
russet potato
versus
scallion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in russet potato and scallion:
- Both scallion and russet potato are high in potassium.
- Scallion has 59% less calories than russet potato.
- Scallion has 59% less carbohydrates than russet potato.
- Scallion has more riboflavin and folate, however, russet potato contains more pantothenic acid and Vitamin B6.
- Scallion is a great source of dietary fiber.
- Scallion is an excellent source of Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) and Scallion (Onions, spring or scallions (includes tops and bulb), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Scallion has 59% less calories than russet potato - scallion has 32 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, russet potato is lighter in protein, heavier in carbs and lighter in fat compared to scallion per calorie. Russet potato has a macronutrient ratio of 11:89:1 and for scallion, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Russet Potato | Scallion | |
|---|---|---|
| Protein | 11% | 19% |
| Carbohydrates | 89% | 76% |
| Fat | 1% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Scallion has 59% less carbohydrates than russet potato - scallion has 7.3g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
Scallion is a great source of dietary fiber and it has 100% more dietary fiber than russet potato - scallion has 2.6g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Scallion and russet potato contain similar amounts of sugar - scallion has 2.3g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Scallion and russet potato contain similar amounts of protein - scallion has 1.8g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both scallion and russet potato are low in saturated fat - scallion has 0.03g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Scallion is an excellent source of Vitamin C and it has 230% more Vitamin C than russet potato - scallion has 18.8mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Scallion has more Vitamin A than russet potato - scallion has 50ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Scallion and russet potato contain similar amounts of Vitamin E - scallion has 0.55mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Scallion is an excellent source of Vitamin K and it has 114 times more Vitamin K than russet potato - scallion has 207ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Scallion has more riboflavin and folate, however, russet potato contains more pantothenic acid and Vitamin B6. Both russet potato and scallion contain significant amounts of thiamin and niacin.
| Russet Potato | Scallion | |
|---|---|---|
| Thiamin | 0.082 MG | 0.055 MG |
| Riboflavin | 0.033 MG | 0.08 MG |
| Niacin | 1.035 MG | 0.525 MG |
| Pantothenic acid | 0.301 MG | 0.075 MG |
| Vitamin B6 | 0.345 MG | 0.061 MG |
| Folate | 14 UG | 64 UG |
Minerals
calcium
Scallion is an excellent source of calcium and it has 454% more calcium than russet potato - scallion has 72mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Scallion has 72% more iron than russet potato - scallion has 1.5mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both scallion and russet potato are high in potassium. Russet potato has 51% more potassium than scallion - scallion has 276mg of potassium per 100 grams and russet potato has 417mg 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,
| Russet Potato | Scallion | |
|---|---|---|
| lutein + zeaxanthin | 5 UG | 1137 UG |
| beta-carotene | ~ | 598 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both russet potato and scallion contain small amounts of alpha linoleic acid (ALA).
| Russet Potato | Scallion | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.004 G |
| Total | 0.01 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, scallion has more linoleic acid than russet potato per 100 grams.
| Russet Potato | Scallion | |
|---|---|---|
| linoleic acid | 0.032 G | 0.07 G |
| Total | 0.032 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: Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) and Scallion (Onions, spring or scallions (includes tops and bulb), raw) .
Russet Potato 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 scallion or russet potato contain more calories in 100 grams?Scallion has 60% less calories than russet potato - scallion has 32 calories in 100g and russet potato has 79 calories.
Does scallion or russet potato have more carbohydrates?
By weight, scallion has 60% fewer carbohydrates than russet potato - scallion has 7.3g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does scallion or russet potato contain more calcium?
Scallion is a rich source of calcium and it has 450% more calcium than russet potato - scallion has 72mg of calcium in 100 grams and russet potato has 13mg of calcium.
Does scallion or russet potato contain more potassium?
Both scallion and russet potato are high in potassium. Russet potato has 50% more potassium than scallion - scallion has 276mg of potassium in 100 grams and russet potato has 417mg of potassium.