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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, 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 than Lettuce. Lettuce has 370µg of Vitamin A, 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +72.1%
Contains more Calcium +100%
Contains more Potassium +42.3%
Contains more Magnesium +53.8%
Contains more Copper +186.2%
Contains more Zinc +116.7%
Contains more Phosphorus +27.6%
Contains less Sodium -42.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 33% 11% 18% 10% 10% 5% 13% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 22% 25% 15% 28% 11% 16% 3%
Contains more Iron +72.1%
Contains more Calcium +100%
Contains more Potassium +42.3%
Contains more Magnesium +53.8%
Contains more Copper +186.2%
Contains more Zinc +116.7%
Contains more Phosphorus +27.6%
Contains less Sodium -42.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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 C +104.3%
Contains more Vitamin E +150%
Contains more Vitamin B3 +40%
Contains more Vitamin K +63.9%
Contains more Folate +68.4%
Equal in Vitamin B2 - 0.08
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 31% 445% 5% 0% 18% 19% 8% 9% 21% 0% 316% 29%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 60% 11% 0% 14% 19% 10% 5% 15% 0% 518% 48%
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 C +104.3%
Contains more Vitamin E +150%
Contains more Vitamin B3 +40%
Contains more Vitamin K +63.9%
Contains more Folate +68.4%
Equal in Vitamin B2 - 0.08

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
75
Lettuce
63
Scallion
Mineral Summary Score
13
Lettuce
21
Scallion

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Lettuce
11%
Scallion
Carbohydrates
3%
Lettuce
7%
Scallion
Fats
1%
Lettuce
1%
Scallion

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

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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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.

All nutrients comparison - raw data values

Nutrient Lettuce Scallion Opinion
Calories 15 32 Scallion
Protein 1.36 1.83 Scallion
Fats 0.15 0.19 Scallion
Vitamin C 9.2 18.8 Scallion
Carbs 2.87 7.34 Scallion
Cholesterol 0 0
Vitamin D 0 0
Iron 0.86 1.48 Scallion
Calcium 36 72 Scallion
Potassium 194 276 Scallion
Magnesium 13 20 Scallion
Sugar 0.78 2.33 Lettuce
Fiber 1.3 2.6 Scallion
Copper 0.029 0.083 Scallion
Zinc 0.18 0.39 Scallion
Starch 0 Lettuce
Phosphorus 29 37 Scallion
Sodium 28 16 Scallion
Vitamin A 7405 997 Lettuce
Vitamin E 0.22 0.55 Scallion
Vitamin D 0 0
Vitamin B1 0.07 0.055 Lettuce
Vitamin B2 0.08 0.08
Vitamin B3 0.375 0.525 Scallion
Vitamin B5 0.134 0.075 Lettuce
Vitamin B6 0.09 0.061 Lettuce
Vitamin B12 0 0
Vitamin K 126.3 207 Scallion
Folate 38 64 Scallion
Trans Fat 0 0
Saturated Fat 0.02 0.032 Lettuce
Monounsaturated Fat 0.006 0.027 Scallion
Polyunsaturated fat 0.082 0.074 Lettuce
Tryptophan 0.009 0.02 Scallion
Threonine 0.059 0.072 Scallion
Isoleucine 0.084 0.077 Lettuce
Leucine 0.079 0.109 Scallion
Lysine 0.084 0.091 Scallion
Methionine 0.016 0.02 Scallion
Phenylalanine 0.055 0.059 Scallion
Valine 0.07 0.081 Scallion
Histidine 0.022 0.032 Scallion
Fructose 0.43 Lettuce

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.