Arugula vs. Scallion
Nutrition comparison of Arugula and Scallion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
scallion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and scallion:
- Both arugula and scallion are high in Vitamin C, Vitamin K, calcium and potassium.
- Arugula has more pantothenic acid.
- Arugula is a great source of Vitamin A.
- Scallion is a great source of dietary fiber.
USDA sources for nutritional information: Arugula (Arugula, 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
Arugula and scallion contain similar amounts of calories - arugula has 25 calories per 100 grams and scallion has 32 calories.
For macronutrient ratios, arugula is much heavier in protein, much lighter in carbs and lighter in fat compared to scallion per calorie. Arugula has a macronutrient ratio of 50:50:0 and for scallion, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Scallion | |
|---|---|---|
| Protein | 50% | 19% |
| Carbohydrates | 50% | 76% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Arugula and scallion contain similar amounts of carbs - arugula has 3.7g 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 63% more dietary fiber than arugula - arugula has 1.6g of dietary fiber per 100 grams and scallion has 2.6g of dietary fiber.
sugar
Arugula and scallion contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and scallion has 2.3g of sugar.
Protein
protein
Arugula and scallion contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and scallion has 1.8g of protein.
Fat
saturated fat
Both arugula and scallion are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and scallion has 0.03g of saturated fat.
Vitamins
Vitamin C
Both arugula and scallion are high in Vitamin C. Scallion has 25% more Vitamin C than arugula - arugula has 15mg of Vitamin C per 100 grams and scallion has 18.8mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has 138% more Vitamin A than scallion - arugula has 119ug of Vitamin A per 100 grams and scallion has 50ug of Vitamin A.
Vitamin E
Arugula and scallion contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and scallion has 0.55mg of Vitamin E.
Vitamin K
Both arugula and scallion are high in Vitamin K. Scallion has 91% more Vitamin K than arugula - arugula has 108.6ug of Vitamin K per 100 grams and scallion has 207ug of Vitamin K.
The B Vitamins
Arugula has more pantothenic acid. Both arugula and scallion contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Arugula | Scallion | |
|---|---|---|
| Thiamin | 0.044 MG | 0.055 MG |
| Riboflavin | 0.086 MG | 0.08 MG |
| Niacin | 0.305 MG | 0.525 MG |
| Pantothenic acid | 0.437 MG | 0.075 MG |
| Vitamin B6 | 0.073 MG | 0.061 MG |
| Folate | 97 UG | 64 UG |
Minerals
calcium
Both arugula and scallion are high in calcium. Arugula has 122% more calcium than scallion - arugula has 160mg of calcium per 100 grams and scallion has 72mg of calcium.
iron
Arugula and scallion contain similar amounts of iron - arugula has 1.5mg of iron per 100 grams and scallion has 1.5mg of iron.
potassium
Both arugula and scallion are high in potassium. Arugula has 34% more potassium than scallion - arugula has 369mg 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, both arugula and scallion contain significant amounts of quercetin.
| Arugula | Scallion | |
|---|---|---|
| isorhamnetin | 4.3 mg | ~ |
| kaempferol | 34.89 mg | 1.36 mg |
| Quercetin | 7.92 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,
| Arugula | Scallion | |
|---|---|---|
| beta-carotene | 1424 UG | 598 UG |
| lutein + zeaxanthin | 3555 UG | 1137 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than scallion per 100 grams.
| Arugula | Scallion | |
|---|---|---|
| alpha linoleic acid | 0.17 G | 0.004 G |
| Total | 0.17 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, both arugula and scallion contain significant amounts of linoleic acid.
| Arugula | Scallion | |
|---|---|---|
| linoleic acid | 0.13 G | 0.07 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.132 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.
Arugula 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 arugula or scallion contain more calories in 100 grams?Arugula and scallion contain similar amounts of calories - arugula has 25 calories in 100g and scallion has 32 calories.
Is arugula or scallion better for protein?
Arugula and scallion contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and scallion has 1.8g of protein.
Does arugula or scallion have more carbohydrates?
By weight, arugula and scallion contain similar amounts of carbs - arugula has 3.7g of carbs for 100g and scallion has 7.3g of carbohydrates.
Does arugula or scallion contain more calcium?
Both arugula and scallion are high in calcium. Arugula has 120% more calcium than scallion - arugula has 160mg of calcium in 100 grams and scallion has 72mg of calcium.
Does arugula or scallion contain more potassium?
Both arugula and scallion are high in potassium. Arugula has 30% more potassium than scallion - arugula has 369mg of potassium in 100 grams and scallion has 276mg of potassium.