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Lettuce vs. Scallion — In-Depth Nutrition Comparison

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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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
Contains more ManganeseManganese +56.3%
Contains more MagnesiumMagnesium +53.8%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +42.3%
Contains more IronIron +72.1%
Contains more CopperCopper +186.2%
Contains more ZincZinc +116.7%
Contains more PhosphorusPhosphorus +27.6%
Contains less SodiumSodium -42.9%
~equal in Selenium ~0.6µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 31% 444% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 60% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
Contains more Vitamin AVitamin A +642.7%
Contains more Vitamin B1Vitamin B1 +27.3%
Contains more Vitamin B5Vitamin B5 +78.7%
Contains more Vitamin B6Vitamin B6 +47.5%
Contains more CholineCholine +138.6%
Contains more Vitamin CVitamin C +104.3%
Contains more Vitamin E Vitamin E +150%
Contains more Vitamin B3Vitamin B3 +40%
Contains more Vitamin KVitamin K +63.9%
Contains more FolateFolate +68.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.08mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +34.6%
Contains more FatsFats +26.7%
Contains more CarbsCarbs +155.7%
Contains more OtherOther +26.6%
~equal in Water ~89.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 6% 76%
Saturated Fat: Sat. Fat 0.02 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
24% 20% 56%
Saturated Fat: Sat. Fat 0.032 g
Monounsaturated Fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains less Sat. FatSaturated Fat -37.5%
Contains more Mono. FatMonounsaturated Fat +350%
~equal in Polyunsaturated fat ~0.074g

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
Calories 15kcal 32kcal Scallion
Protein 1.36g 1.83g Scallion
Fats 0.15g 0.19g Scallion
Vitamin C 9.2mg 18.8mg Scallion
Net carbs 1.57g 4.74g Scallion
Carbs 2.87g 7.34g Scallion
Magnesium 13mg 20mg Scallion
Calcium 36mg 72mg Scallion
Potassium 194mg 276mg Scallion
Iron 0.86mg 1.48mg Scallion
Sugar 0.78g 2.33g Lettuce
Fiber 1.3g 2.6g Scallion
Copper 0.029mg 0.083mg Scallion
Zinc 0.18mg 0.39mg Scallion
Phosphorus 29mg 37mg Scallion
Sodium 28mg 16mg Scallion
Vitamin A 7405IU 997IU Lettuce
Vitamin A RAE 370µg 50µg Lettuce
Vitamin E 0.22mg 0.55mg Scallion
Manganese 0.25mg 0.16mg Lettuce
Selenium 0.6µg 0.6µg
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
Vitamin K 126.3µg 207µg Scallion
Folate 38µg 64µg Scallion
Choline 13.6mg 5.7mg Lettuce
Saturated Fat 0.02g 0.032g Lettuce
Monounsaturated Fat 0.006g 0.027g Scallion
Polyunsaturated fat 0.082g 0.074g Lettuce
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
Fructose 0.43g Lettuce

Which food is preferable for your diet?

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

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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
69%
Lettuce
59%
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.