Kefir vs. Scallion
Nutrition comparison of Kefir and Scallion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
scallion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and scallion:
- Both scallion and kefir are high in calcium.
- Kefir is an excellent source of Vitamin A.
- Scallion has more niacin and folate, however, kefir contains more pantothenic acid and Vitamin B12.
- Scallion has signficantly more iron than kefir.
- Scallion is a great source of dietary fiber and potassium.
- Scallion is an excellent source of Vitamin C and Vitamin K.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) 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 and kefir contain similar amounts of calories - scallion has 32 calories per 100 grams and kefir has 43 calories.
For macronutrient ratios, kefir is heavier in protein, much lighter in carbs and heavier in fat compared to scallion per calorie. Kefir has a macronutrient ratio of 35:44:21 and for scallion, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Scallion | |
|---|---|---|
| Protein | 35% | 19% |
| Carbohydrates | 44% | 76% |
| Fat | 21% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Scallion and kefir contain similar amounts of carbs - scallion has 7.3g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.
dietary fiber
Scallion is a great source of dietary fiber and it has more dietary fiber than kefir - scallion has 2.6g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Scallion and kefir contain similar amounts of sugar - scallion has 2.3g of sugar per 100 grams and kefir has 4.6g of sugar.
Protein
protein
Kefir has 107% more protein than scallion - scallion has 1.8g of protein per 100 grams and kefir has 3.8g of protein.
Fat
saturated fat
Both scallion and kefir are low in saturated fat - scallion has 0.03g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.
trans fat
Both kefir and scallion are low in trans fat - kefir has 0.04g of trans fat per 100 grams and scallion does not contain significant amounts.
cholesterol
Both kefir and scallion are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and scallion does not contain significant amounts.
Vitamins
Vitamin C
Scallion is an excellent source of Vitamin C and it has 93 times more Vitamin C than kefir - scallion has 18.8mg of Vitamin C per 100 grams and kefir has 0.2mg of Vitamin C.
Vitamin A
Kefir is an excellent source of Vitamin A and it has 242% more Vitamin A than scallion - scallion has 50ug of Vitamin A per 100 grams and kefir has 171ug of Vitamin A.
Vitamin D
Kefir has more Vitamin D than scallion - kefir has 41iu of Vitamin D per 100 grams and scallion does not contain significant amounts.
Vitamin E
Scallion and kefir contain similar amounts of Vitamin E - scallion has 0.55mg of Vitamin E per 100 grams and kefir has 0.02mg of Vitamin E.
Vitamin K
Scallion is an excellent source of Vitamin K and it has 2069 times more Vitamin K than kefir - scallion has 207ug of Vitamin K per 100 grams and kefir has 0.1ug of Vitamin K.
The B Vitamins
Scallion has more niacin and folate, however, kefir contains more pantothenic acid and Vitamin B12. Both kefir and scallion contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Kefir | Scallion | |
|---|---|---|
| Thiamin | 0.03 MG | 0.055 MG |
| Riboflavin | 0.135 MG | 0.08 MG |
| Niacin | 0.15 MG | 0.525 MG |
| Pantothenic acid | 0.385 MG | 0.075 MG |
| Vitamin B6 | 0.058 MG | 0.061 MG |
| Folate | 13 UG | 64 UG |
| Vitamin B12 | 0.29 UG | ~ |
Minerals
calcium
Both scallion and kefir are high in calcium. Kefir has 81% more calcium than scallion - scallion has 72mg of calcium per 100 grams and kefir has 130mg of calcium.
iron
Scallion has signficantly more iron than kefir - scallion has 1.5mg of iron per 100 grams and kefir has 0.04mg of iron.
potassium
Scallion is a great source of potassium and it has 68% more potassium than kefir - scallion has 276mg of potassium per 100 grams and kefir has 164mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kefir and scallion contain small amounts of alpha linoleic acid (ALA).
| Kefir | Scallion | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.004 G |
| DPA | 0.001 G | ~ |
| Total | 0.007 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, both kefir and scallion contain significant amounts of linoleic acid.
| Kefir | Scallion | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.042 G | 0.07 G |
| Total | 0.044 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.
Kefir 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 kefir contain more calories in 100 grams?Scallion and kefir contain similar amounts of calories - scallion has 32 calories in 100g and kefir has 43 calories.
Is scallion or kefir better for protein?
Kefir has 110% more protein than scallion - scallion has 1.8g of protein per 100 grams and kefir has 3.8g of protein.
Does scallion or kefir have more carbohydrates?
By weight, scallion and kefir contain similar amounts of carbs - scallion has 7.3g of carbs for 100g and kefir has 4.8g of carbohydrates.
Does scallion or kefir contain more calcium?
Both scallion and kefir are high in calcium. Kefir has 80% more calcium than scallion - scallion has 72mg of calcium in 100 grams and kefir has 130mg of calcium.