Asparagus vs. Scallion

Nutrition comparison of Asparagus and Scallion


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of asparagus versus scallion (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in asparagus and scallion:

  • Both asparagus and scallion are high in dietary fiber and potassium.
  • Asparagus has more thiamin and pantothenic acid.
  • Asparagus is a great source of iron.
  • Scallion is an excellent source of Vitamin C, Vitamin K and calcium.
Detailed nutritional comparison of asparagus 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: Asparagus (Asparagus, raw) and Scallion (Onions, spring or scallions (includes tops and bulb), raw) . Have a correction or suggestions? Shoot us an email.


Image of Asparagus src
Image of Scallion src

Calories and Carbs

calories

Asparagus and scallion contain similar amounts of calories - asparagus has 20 calories per 100 grams and scallion has 32 calories.

For macronutrient ratios, asparagus is heavier in protein, lighter in carbs and similar to scallion for fat. Asparagus has a macronutrient ratio of 35:62:4 and for scallion, 19:76:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Asparagus Scallion
Protein 35% 19%
Carbohydrates 62% 76%
Fat 4% 5%
Alcohol ~ ~

carbohydrates

Asparagus and scallion contain similar amounts of carbs - asparagus has 3.9g of total carbs per 100 grams and scallion has 7.3g of carbohydrates.

dietary fiber

Both asparagus and scallion are high in dietary fiber. Scallion has 24% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and scallion has 2.6g of dietary fiber.

sugar

Asparagus and scallion contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and scallion has 2.3g of sugar.

Protein

protein

Asparagus and scallion contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and scallion has 1.8g of protein.

Fat

saturated fat

Both asparagus and scallion are low in saturated fat - asparagus has 0.04g 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 236% more Vitamin C than asparagus - asparagus has 5.6mg of Vitamin C per 100 grams and scallion has 18.8mg of Vitamin C.

Vitamin A

Asparagus and scallion contain similar amounts of Vitamin A - asparagus has 38ug of Vitamin A per 100 grams and scallion has 50ug of Vitamin A.

Vitamin E

Asparagus and scallion contain similar amounts of Vitamin E - asparagus has 1.1mg 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 398% more Vitamin K than asparagus - asparagus has 41.6ug of Vitamin K per 100 grams and scallion has 207ug of Vitamin K.

The B Vitamins

Asparagus has more thiamin and pantothenic acid. Both asparagus and scallion contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.

Asparagus Scallion
Thiamin 0.143 MG 0.055 MG
Riboflavin 0.141 MG 0.08 MG
Niacin 0.978 MG 0.525 MG
Pantothenic acid 0.274 MG 0.075 MG
Vitamin B6 0.091 MG 0.061 MG
Folate 52 UG 64 UG

Minerals

calcium

Scallion is an excellent source of calcium and it has 200% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and scallion has 72mg of calcium.

iron

Asparagus is a great source of iron and it has 45% more iron than scallion - asparagus has 2.1mg of iron per 100 grams and scallion has 1.5mg of iron.

potassium

Both asparagus and scallion are high in potassium. Scallion has 37% more potassium than asparagus - asparagus has 202mg 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 asparagus and scallion contain significant amounts of kaempferol and quercetin.

Asparagus Scallion
isorhamnetin 5.7 mg ~
kaempferol 1.39 mg 1.36 mg
Quercetin 13.98 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, both asparagus and scallion contain significant amounts of beta-carotene and lutein + zeaxanthin.

Asparagus Scallion
beta-carotene 449 UG 598 UG
alpha-carotene 9 UG ~
lutein + zeaxanthin 710 UG 1137 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both asparagus and scallion contain small amounts of alpha linoleic acid (ALA).

Asparagus Scallion
alpha linoleic acid 0.01 G 0.004 G
Total 0.01 G 0.004 G

omega 6s

Comparing omega-6 fatty acids, both asparagus and scallion contain significant amounts of linoleic acid.

Asparagus Scallion
linoleic acid 0.04 G 0.07 G
Total 0.04 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 Asparagus or Scallion .

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

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FAQ

Does asparagus or scallion contain more calories in 100 grams?
Asparagus and scallion contain similar amounts of calories - asparagus has 20 calories in 100g and scallion has 32 calories.

Is asparagus or scallion better for protein?
Asparagus and scallion contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and scallion has 1.8g of protein.

Does asparagus or scallion have more carbohydrates?
By weight, asparagus and scallion contain similar amounts of carbs - asparagus has 3.9g of carbs for 100g and scallion has 7.3g of carbohydrates.

Does asparagus or scallion contain more calcium?
Scallion is a rich source of calcium and it has 200% more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and scallion has 72mg of calcium.

Does asparagus or scallion contain more potassium?
Both asparagus and scallion are high in potassium. Scallion has 40% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and scallion has 276mg of potassium.