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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 33% 10% 13% 18% 4% 5% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 56% 15% 16% 25% 3% 11% 28%
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%

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 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

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

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
Starch 0g g Lettuce
Fructose 0.43g g 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
Vitamin A 7405IU 997IU Lettuce
Vitamin E 0.22mg 0.55mg Scallion
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

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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

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

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.