Kale vs. Scallion
Nutrition comparison of Kale and Scallion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kale
versus
scallion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kale and scallion:
- Both kale and scallion are high in Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
- Kale has more riboflavin, pantothenic acid and Vitamin B6.
- Kale is an excellent source of Vitamin A.
USDA sources for nutritional information: Kale (Kale, 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
Kale and scallion contain similar amounts of calories - kale has 35 calories per 100 grams and scallion has 32 calories.
For macronutrient ratios, kale is heavier in protein, much lighter in carbs and much heavier in fat compared to scallion per calorie. Kale has a macronutrient ratio of 28:41:31 and for scallion, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kale | Scallion | |
|---|---|---|
| Protein | 28% | 19% |
| Carbohydrates | 41% | 76% |
| Fat | 31% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Kale and scallion contain similar amounts of carbs - kale has 4.4g of total carbs per 100 grams and scallion has 7.3g of carbohydrates.
dietary fiber
Both kale and scallion are high in dietary fiber. Kale has 58% more dietary fiber than scallion - kale has 4.1g of dietary fiber per 100 grams and scallion has 2.6g of dietary fiber.
sugar
Kale and scallion contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and scallion has 2.3g of sugar.
Protein
protein
Kale and scallion contain similar amounts of protein - kale has 2.9g of protein per 100 grams and scallion has 1.8g of protein.
Fat
saturated fat
Both kale and scallion are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and scallion has 0.03g of saturated fat.
Vitamins
Vitamin C
Both kale and scallion are high in Vitamin C. Kale has 397% more Vitamin C than scallion - kale has 93.4mg of Vitamin C per 100 grams and scallion has 18.8mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 382% more Vitamin A than scallion - kale has 241ug of Vitamin A per 100 grams and scallion has 50ug of Vitamin A.
Vitamin E
Kale and scallion contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and scallion has 0.55mg of Vitamin E.
Vitamin K
Both kale and scallion are high in Vitamin K. Kale has 88% more Vitamin K than scallion - kale has 389.6ug of Vitamin K per 100 grams and scallion has 207ug of Vitamin K.
The B Vitamins
Kale has more riboflavin, pantothenic acid and Vitamin B6. Both kale and scallion contain significant amounts of thiamin, niacin and folate.
| Kale | Scallion | |
|---|---|---|
| Thiamin | 0.113 MG | 0.055 MG |
| Riboflavin | 0.347 MG | 0.08 MG |
| Niacin | 1.18 MG | 0.525 MG |
| Pantothenic acid | 0.37 MG | 0.075 MG |
| Vitamin B6 | 0.147 MG | 0.061 MG |
| Folate | 62 UG | 64 UG |
Minerals
calcium
Both kale and scallion are high in calcium. Kale has 253% more calcium than scallion - kale has 254mg of calcium per 100 grams and scallion has 72mg of calcium.
iron
Kale and scallion contain similar amounts of iron - kale has 1.6mg of iron per 100 grams and scallion has 1.5mg of iron.
potassium
Both kale and scallion are high in potassium. Kale has 26% more potassium than scallion - kale has 348mg 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,
| Kale | Scallion | |
|---|---|---|
| isorhamnetin | 23.6 mg | ~ |
| kaempferol | 46.8 mg | 1.36 mg |
| Quercetin | 22.58 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,
| Kale | Scallion | |
|---|---|---|
| beta-carotene | 2873 UG | 598 UG |
| lutein + zeaxanthin | 6261 UG | 1137 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than scallion per 100 grams.
| Kale | Scallion | |
|---|---|---|
| alpha linoleic acid | 0.378 G | 0.004 G |
| Total | 0.378 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than scallion per 100 grams.
| Kale | Scallion | |
|---|---|---|
| linoleic acid | 0.291 G | 0.07 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.294 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.
Kale 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 kale or scallion contain more calories in 100 grams?Kale and scallion contain similar amounts of calories - kale has 35 calories in 100g and scallion has 32 calories.
Does kale or scallion have more carbohydrates?
By weight, kale and scallion contain similar amounts of carbs - kale has 4.4g of carbs for 100g and scallion has 7.3g of carbohydrates.
Does kale or scallion contain more calcium?
Both kale and scallion are high in calcium. Kale has 250% more calcium than scallion - kale has 254mg of calcium in 100 grams and scallion has 72mg of calcium.
Does kale or scallion contain more potassium?
Both kale and scallion are high in potassium. Kale has 30% more potassium than scallion - kale has 348mg of potassium in 100 grams and scallion has 276mg of potassium.