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.
Detailed nutritional comparison of arugula and scallion is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Arugula src
Image of Scallion src

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 heavier in protein, much lighter in carbs and heavier in fat compared to scallion per calorie. Arugula has a macronutrient ratio of 33:47:20 and for scallion, 19:76:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Arugula Scallion
Protein 33% 19%
Carbohydrates 47% 76%
Fat 20% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Arugula or Scallion .

Note: The specific food items compared are: Arugula (Arugula, raw) and Scallion (Onions, spring or scallions (includes tops and bulb), raw) .

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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.

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