Scallion vs. Spinach

Nutrition comparison of Scallion and Spinach


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

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

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

  • Both spinach and scallion are high in Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
  • Spinach has more riboflavin, Vitamin B6 and folate.
  • Spinach is a great source of iron.
  • Spinach is an excellent source of Vitamin A.
Detailed nutritional comparison of scallion and spinach 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: Scallion (Onions, spring or scallions (includes tops and bulb), raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Scallion src
Image of Spinach src

Calories and Carbs

calories

Spinach and scallion contain similar amounts of calories - spinach has 23 calories per 100 grams and scallion has 32 calories.

Scallion Spinach
Protein 19% 40%
Carbohydrates 76% 49%
Fat 5% 10%
Alcohol ~ ~

carbohydrates

Spinach and scallion contain similar amounts carbs - spinach has 3.6g of total carbs per 100 grams and scallion has 7.3g of carbohydrates.

dietary fiber

Both spinach and scallion are high in dietary fiber. Spinach is very similar to spinach for dietary fiber - spinach has 2.2g of dietary fiber per 100 grams and scallion has 2.6g of dietary fiber.

sugar

Spinach and scallion contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and scallion has 2.3g of sugar.



Protein

protein

Spinach and scallion contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and scallion has 1.8g of protein.

Fat

saturated fat

Both spinach and scallion are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and scallion has 0.03g of saturated fat.

Vitamins

Vitamin C

Both spinach and scallion are high in Vitamin C. Spinach has 49% more Vitamin C than scallion - spinach has 28.1mg of Vitamin C per 100 grams and scallion has 18.8mg of Vitamin C.

Vitamin A

Spinach is an excellent source of Vitamin A and it has 838% more Vitamin A than scallion - spinach has 469ug of Vitamin A per 100 grams and scallion has 50ug of Vitamin A.

Vitamin E

Spinach has 269% more Vitamin E than scallion - spinach has 2mg of Vitamin E per 100 grams and scallion has 0.55mg of Vitamin E.

Vitamin K

Both spinach and scallion are high in Vitamin K. Spinach has 133% more Vitamin K than scallion - spinach has 482.9ug of Vitamin K per 100 grams and scallion has 207ug of Vitamin K.

The B Vitamins

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

Scallion Spinach
Thiamin 0.055 MG 0.078 MG
Riboflavin 0.08 MG 0.189 MG
Niacin 0.525 MG 0.724 MG
Pantothenic acid 0.075 MG 0.065 MG
Vitamin B6 0.061 MG 0.195 MG
Folate 64 UG 194 UG

Minerals

calcium

Both spinach and scallion are high in calcium. Spinach has 38% more calcium than scallion - spinach has 99mg of calcium per 100 grams and scallion has 72mg of calcium.

iron

Spinach is a great source of iron and it has 83% more iron than scallion - spinach has 2.7mg of iron per 100 grams and scallion has 1.5mg of iron.

potassium

Both spinach and scallion are high in potassium. Spinach has 102% more potassium than scallion - spinach has 558mg 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, spinach has more kaempferol, luteolin and myricetin than scallion per 100 grams, however, scallion contains more quercetin than spinach per 100 grams.

Scallion Spinach
kaempferol 1.36 mg 6.38 mg
Quercetin 10.68 mg 3.97 mg
luteolin ~ 0.74 mg
myricetin ~ 0.35 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,

Scallion Spinach
beta-carotene 598 UG 5626 UG
lutein + zeaxanthin 1137 UG 12198 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than scallion per 100 grams.

Scallion Spinach
alpha linoleic acid 0.004 G 0.138 G
Total 0.004 G 0.138 G

omega 6s

Comparing omega-6 fatty acids, scallion has more linoleic acid than spinach per 100 grams.

Scallion Spinach
linoleic acid 0.07 G 0.026 G
Total 0.07 G 0.026 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.

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

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