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Scallion vs Lettuce - In-Depth Nutrition Comparison

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The main differences between Scallion and Lettuce

  • Scallion has more Vitamin K, Vitamin C, Iron, Folate, Copper, and Fiber, however Lettuce has more Vitamin A.
  • Daily need coverage for Vitamin K from Scallion is 67% higher.
  • Lettuce has 3 times less Copper than Scallion. Scallion has 0.083mg of Copper, while Lettuce has 0.029mg.

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

Infographic

Scallion vs Lettuce 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 56% 22% 25% 15% 28% 11% 16% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 33% 11% 18% 10% 10% 5% 13% 4%
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 C +104.3%
Contains more Vitamin E +150%
Contains more Vitamin B3 +40%
Contains more Vitamin K +63.9%
Contains more Folate +68.4%
Contains more Vitamin A +642.7%
Contains more Vitamin B1 +27.3%
Contains more Vitamin B5 +78.7%
Contains more Vitamin B6 +47.5%
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 63% 60% 11% 0% 14% 19% 10% 5% 15% 0% 518% 48%
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%
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%
Contains more Vitamin A +642.7%
Contains more Vitamin B1 +27.3%
Contains more Vitamin B5 +78.7%
Contains more Vitamin B6 +47.5%
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
63
Scallion
75
Lettuce
Mineral Summary Score
21
Scallion
13
Lettuce

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
11%
Scallion
8%
Lettuce
Carbohydrates
7%
Scallion
3%
Lettuce
Fats
1%
Scallion
1%
Lettuce

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.
Scallion Lettuce
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
Scallion Lettuce
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 Scallion Lettuce Opinion
Calories 32 15 Scallion
Protein 1.83 1.36 Scallion
Fats 0.19 0.15 Scallion
Vitamin C 18.8 9.2 Scallion
Carbs 7.34 2.87 Scallion
Cholesterol 0 0
Vitamin D 0 0
Iron 1.48 0.86 Scallion
Calcium 72 36 Scallion
Potassium 276 194 Scallion
Magnesium 20 13 Scallion
Sugar 2.33 0.78 Lettuce
Fiber 2.6 1.3 Scallion
Copper 0.083 0.029 Scallion
Zinc 0.39 0.18 Scallion
Starch 0 Lettuce
Phosphorus 37 29 Scallion
Sodium 16 28 Scallion
Vitamin A 997 7405 Lettuce
Vitamin E 0.55 0.22 Scallion
Vitamin D 0 0
Vitamin B1 0.055 0.07 Lettuce
Vitamin B2 0.08 0.08
Vitamin B3 0.525 0.375 Scallion
Vitamin B5 0.075 0.134 Lettuce
Vitamin B6 0.061 0.09 Lettuce
Vitamin B12 0 0
Vitamin K 207 126.3 Scallion
Folate 64 38 Scallion
Trans Fat 0 0
Saturated Fat 0.032 0.02 Lettuce
Monounsaturated Fat 0.027 0.006 Scallion
Polyunsaturated fat 0.074 0.082 Lettuce
Tryptophan 0.02 0.009 Scallion
Threonine 0.072 0.059 Scallion
Isoleucine 0.077 0.084 Lettuce
Leucine 0.109 0.079 Scallion
Lysine 0.091 0.084 Scallion
Methionine 0.02 0.016 Scallion
Phenylalanine 0.059 0.055 Scallion
Valine 0.081 0.07 Scallion
Histidine 0.032 0.022 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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/nutrients
  2. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.