Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Lettuce vs. Scallion — In-Depth Nutrition Comparison

Compare

The main differences between Lettuce and Scallion

  • Lettuce has more Vitamin A RAE, however, Scallion has more Vitamin K, Vitamin C, Iron, Folate, Copper, and Fiber.
  • Daily need coverage for Vitamin K from Scallion is 67% higher.
  • Scallion has 7 times less Vitamin A RAE than Lettuce. Lettuce has 370µg of Vitamin A RAE, while Scallion has 50µg.

Food types used in this article are Lettuce, green leaf, raw and Onions, spring or scallions (includes tops and bulb), raw.

Infographic

Lettuce vs Scallion infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Manganese +56.3%
Contains more Calcium +100%
Contains more Iron +72.1%
Contains more Magnesium +53.8%
Contains more Phosphorus +27.6%
Contains more Potassium +42.3%
Contains less Sodium -42.9%
Contains more Zinc +116.7%
Contains more Copper +186.2%
Equal in Selenium - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 56% 15% 16% 25% 3% 11% 28% 21% 4%
Contains more Manganese +56.3%
Contains more Calcium +100%
Contains more Iron +72.1%
Contains more Magnesium +53.8%
Contains more Phosphorus +27.6%
Contains more Potassium +42.3%
Contains less Sodium -42.9%
Contains more Zinc +116.7%
Contains more Copper +186.2%
Equal in Selenium - 0.6

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +642.7%
Contains more Vitamin B1 +27.3%
Contains more Vitamin B5 +78.7%
Contains more Vitamin B6 +47.5%
Contains more Vitamin E +150%
Contains more Vitamin C +104.3%
Contains more Vitamin B3 +40%
Contains more Folate +68.4%
Contains more Vitamin K +63.9%
Equal in Vitamin B2 - 0.08
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 11% 0% 63% 14% 19% 10% 5% 15% 48% 0% 518%
Contains more Vitamin A +642.7%
Contains more Vitamin B1 +27.3%
Contains more Vitamin B5 +78.7%
Contains more Vitamin B6 +47.5%
Contains more Vitamin E +150%
Contains more Vitamin C +104.3%
Contains more Vitamin B3 +40%
Contains more Folate +68.4%
Contains more Vitamin K +63.9%
Equal in Vitamin B2 - 0.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +34.6%
Contains more Fats +26.7%
Contains more Carbs +155.7%
Contains more Other +26.6%
Equal in Water - 89.83
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more Protein +34.6%
Contains more Fats +26.7%
Contains more Carbs +155.7%
Contains more Other +26.6%
Equal in Water - 89.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -37.5%
Contains more Polyunsaturated fat +10.8%
Contains more Monounsaturated Fat +350%
Equal in Polyunsaturated fat - 0.074
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
24% 20% 56%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.027 g
Polyunsaturated fat: 0.074 g
Contains less Saturated Fat -37.5%
Contains more Polyunsaturated fat +10.8%
Contains more Monounsaturated Fat +350%
Equal in Polyunsaturated fat - 0.074

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lettuce Scallion
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lettuce Scallion Opinion
Net carbs 1.57g 4.74g Scallion
Protein 1.36g 1.83g Scallion
Fats 0.15g 0.19g Scallion
Carbs 2.87g 7.34g Scallion
Calories 15kcal 32kcal Scallion
Fructose 0.43g Lettuce
Sugar 0.78g 2.33g Lettuce
Fiber 1.3g 2.6g Scallion
Calcium 36mg 72mg Scallion
Iron 0.86mg 1.48mg Scallion
Magnesium 13mg 20mg Scallion
Phosphorus 29mg 37mg Scallion
Potassium 194mg 276mg Scallion
Sodium 28mg 16mg Scallion
Zinc 0.18mg 0.39mg Scallion
Copper 0.029mg 0.083mg Scallion
Manganese 0.25mg 0.16mg Lettuce
Selenium 0.6µg 0.6µg
Vitamin A 7405IU 997IU Lettuce
Vitamin A RAE 370µg 50µg Lettuce
Vitamin E 0.22mg 0.55mg Scallion
Vitamin C 9.2mg 18.8mg Scallion
Vitamin B1 0.07mg 0.055mg Lettuce
Vitamin B2 0.08mg 0.08mg
Vitamin B3 0.375mg 0.525mg Scallion
Vitamin B5 0.134mg 0.075mg Lettuce
Vitamin B6 0.09mg 0.061mg Lettuce
Folate 38µg 64µg Scallion
Vitamin K 126.3µg 207µg Scallion
Tryptophan 0.009mg 0.02mg Scallion
Threonine 0.059mg 0.072mg Scallion
Isoleucine 0.084mg 0.077mg Lettuce
Leucine 0.079mg 0.109mg Scallion
Lysine 0.084mg 0.091mg Scallion
Methionine 0.016mg 0.02mg Scallion
Phenylalanine 0.055mg 0.059mg Scallion
Valine 0.07mg 0.081mg Scallion
Histidine 0.022mg 0.032mg Scallion
Saturated Fat 0.02g 0.032g Lettuce
Monounsaturated Fat 0.006g 0.027g Scallion
Polyunsaturated fat 0.082g 0.074g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Scallion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
75%
Lettuce
63%
Scallion
Minerals Daily Need Coverage Score
14%
Lettuce
20%
Scallion

Comparison summary

Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 12mg)
Which food is cheaper?
Scallion
Scallion is cheaper (difference - $0.3)
Which food is richer in minerals?
Scallion
Scallion is relatively richer in minerals
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.012g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/nutrients
  2. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.