Scallion vs. Squash
Nutrition comparison of Scallion and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
scallion
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in scallion and squash:
- Both squash and scallion are high in Vitamin C, calcium, dietary fiber and potassium.
- Scallion has more riboflavin and folate, however, squash contains more pantothenic acid.
- Scallion is an excellent source of Vitamin K.
- Squash has more beta-carotene and alpha-carotene than scallion, however, scallion contains more lutein + zeaxanthin than squash.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Scallion (Onions, spring or scallions (includes tops and bulb), raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash and scallion contain similar amounts of calories - squash has 40 calories per 100 grams and scallion has 32 calories.
For macronutrient ratios, scallion is heavier in protein, lighter in carbs and similar to squash for fat. Scallion has a macronutrient ratio of 19:76:5 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Scallion | Squash | |
|---|---|---|
| Protein | 19% | 8% |
| Carbohydrates | 76% | 91% |
| Fat | 5% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash and scallion contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and scallion has 7.3g of carbohydrates.
dietary fiber
Both squash and scallion are high in dietary fiber. Squash has 23% more dietary fiber than scallion - squash has 3.2g of dietary fiber per 100 grams and scallion has 2.6g of dietary fiber.
sugar
Squash and scallion contain similar amounts of sugar - squash has 2g of sugar per 100 grams and scallion has 2.3g of sugar.
Protein
protein
Squash and scallion contain similar amounts of protein - squash has 0.9g of protein per 100 grams and scallion has 1.8g of protein.
Fat
saturated fat
Both squash and scallion are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and scallion has 0.03g of saturated fat.
Vitamins
Vitamin C
Both squash and scallion are high in Vitamin C. Scallion has 25% more Vitamin C than squash - squash has 15.1mg of Vitamin C per 100 grams and scallion has 18.8mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 10 times more Vitamin A than scallion - squash has 558ug of Vitamin A per 100 grams and scallion has 50ug of Vitamin A.
Vitamin E
Squash and scallion contain similar amounts of Vitamin E - squash has 1.3mg 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 206 times more Vitamin K than squash - squash has 1ug of Vitamin K per 100 grams and scallion has 207ug of Vitamin K.
The B Vitamins
Scallion has more riboflavin and folate, however, squash contains more pantothenic acid. Both scallion and squash contain significant amounts of thiamin, niacin and Vitamin B6.
| Scallion | Squash | |
|---|---|---|
| Thiamin | 0.055 MG | 0.072 MG |
| Riboflavin | 0.08 MG | 0.017 MG |
| Niacin | 0.525 MG | 0.969 MG |
| Pantothenic acid | 0.075 MG | 0.359 MG |
| Vitamin B6 | 0.061 MG | 0.124 MG |
| Folate | 64 UG | 19 UG |
Minerals
calcium
Both squash and scallion are high in calcium. Scallion has 76% more calcium than squash - squash has 41mg of calcium per 100 grams and scallion has 72mg of calcium.
iron
Scallion has 147% more iron than squash - squash has 0.6mg of iron per 100 grams and scallion has 1.5mg of iron.
potassium
Both squash and scallion are high in potassium. Squash is very similar to scallion for potassium - squash has 284mg of potassium per 100 grams and scallion has 276mg of potassium.
Antioxidants and Phytonutrients
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, squash has more beta-carotene and alpha-carotene than scallion per 100 grams, however, scallion contains more lutein + zeaxanthin than squash per 100 grams.
| Scallion | Squash | |
|---|---|---|
| beta-carotene | 598 UG | 4570 UG |
| lutein + zeaxanthin | 1137 UG | ~ |
| alpha-carotene | ~ | 1130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, squash has more alpha linoleic acid (ALA) than scallion per 100 grams.
| Scallion | Squash | |
|---|---|---|
| alpha linoleic acid | 0.004 G | 0.024 G |
| Total | 0.004 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, scallion has more linoleic acid than squash per 100 grams.
| Scallion | Squash | |
|---|---|---|
| linoleic acid | 0.07 G | 0.014 G |
| Total | 0.07 G | 0.014 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 (%) |
Cooked Squash 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 squash or scallion contain more calories in 100 grams?Squash and scallion contain similar amounts of calories - squash has 40 calories in 100g and scallion has 32 calories.
Does squash or scallion have more carbohydrates?
By weight, squash and scallion contain similar amounts of carbs - squash has 10.5g of carbs for 100g and scallion has 7.3g of carbohydrates.
Does squash or scallion contain more calcium?
Both squash and scallion are high in calcium. Scallion has 80% more calcium than squash - squash has 41mg of calcium in 100 grams and scallion has 72mg of calcium.
Does squash or scallion contain more potassium?
Both squash and scallion are high in potassium. Squash is very similar to scallion for potassium - squash has 284mg of potassium in 100 grams and scallion has 276mg of potassium.