Scallion vs. Tomato
Nutrition comparison of Scallion and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
scallion
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in scallion and tomato:
- Both scallion and tomato are high in Vitamin C and potassium.
- Scallion has more lutein + zeaxanthin than tomato, however, tomato contains more alpha-carotene and lycopene than scallion.
- Scallion has more riboflavin and folate.
- Scallion is a great source of dietary fiber.
- Scallion is an excellent source of Vitamin K and calcium.
USDA sources for nutritional information: Scallion (Onions, spring or scallions (includes tops and bulb), raw) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Scallion and tomato contain similar amounts of calories - scallion has 32 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, scallion is lighter in fat and similar to tomato for protein and carbs. Scallion has a macronutrient ratio of 19:76:5 and for tomato, 17:74:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Scallion | Tomato | |
|---|---|---|
| Protein | 19% | 17% |
| Carbohydrates | 76% | 74% |
| Fat | 5% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Scallion and tomato contain similar amounts of carbs - scallion has 7.3g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
dietary fiber
Scallion is a great source of dietary fiber and it has 117% more dietary fiber than tomato - scallion has 2.6g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Scallion and tomato contain similar amounts of sugar - scallion has 2.3g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Scallion and tomato contain similar amounts of protein - scallion has 1.8g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both scallion and tomato are low in saturated fat - scallion has 0.03g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Both scallion and tomato are high in Vitamin C. Scallion has 37% more Vitamin C than tomato - scallion has 18.8mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Scallion and tomato contain similar amounts of Vitamin A - scallion has 50ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.
Vitamin E
Scallion and tomato contain similar amounts of Vitamin E - scallion has 0.55mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Scallion is an excellent source of Vitamin K and it has 25 times more Vitamin K than tomato - scallion has 207ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Scallion has more riboflavin and folate. Both scallion and tomato contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Scallion | Tomato | |
|---|---|---|
| Thiamin | 0.055 MG | 0.037 MG |
| Riboflavin | 0.08 MG | 0.019 MG |
| Niacin | 0.525 MG | 0.594 MG |
| Pantothenic acid | 0.075 MG | 0.089 MG |
| Vitamin B6 | 0.061 MG | 0.08 MG |
| Folate | 64 UG | 15 UG |
Minerals
calcium
Scallion is an excellent source of calcium and it has 620% more calcium than tomato - scallion has 72mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Scallion has 448% more iron than tomato - scallion has 1.5mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both scallion and tomato are high in potassium. Scallion has 16% more potassium than tomato - scallion has 276mg of potassium per 100 grams and tomato has 237mg 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,
| Scallion | Tomato | |
|---|---|---|
| kaempferol | 1.36 mg | 0.09 mg |
| Quercetin | 10.68 mg | 0.58 mg |
| myricetin | ~ | 0.13 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 has more lutein + zeaxanthin than tomato per 100 grams, however, tomato contains more alpha-carotene and lycopene than scallion per 100 grams. Both scallion and tomato contain significant amounts of beta-carotene.
| Scallion | Tomato | |
|---|---|---|
| beta-carotene | 598 UG | 449 UG |
| lutein + zeaxanthin | 1137 UG | 123 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both scallion and tomato contain small amounts of alpha linoleic acid (ALA).
| Scallion | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.004 G | 0.003 G |
| Total | 0.004 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, both scallion and tomato contain significant amounts of linoleic acid.
| Scallion | Tomato | |
|---|---|---|
| linoleic acid | 0.07 G | 0.08 G |
| Total | 0.07 G | 0.08 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.
Scallion g
()
|
Daily Values (%) |
Tomato 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 tomato contain more calories in 100 grams?Scallion and tomato contain similar amounts of calories - scallion has 32 calories in 100g and tomato has 18 calories.
Does scallion or tomato have more carbohydrates?
By weight, scallion and tomato contain similar amounts of carbs - scallion has 7.3g of carbs for 100g and tomato has 3.9g of carbohydrates.
Does scallion or tomato contain more calcium?
Scallion is a rich source of calcium and it has 620% more calcium than tomato - scallion has 72mg of calcium in 100 grams and tomato has 10mg of calcium.
Does scallion or tomato contain more potassium?
Both scallion and tomato are high in potassium. Scallion has 20% more potassium than tomato - scallion has 276mg of potassium in 100 grams and tomato has 237mg of potassium.