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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 RAE.
  • 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 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 22% 56% 15% 16% 25% 3% 11% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 33% 10% 13% 18% 4% 5% 10%
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 E +150%
Contains more Vitamin C +104.3%
Contains more Vitamin B3 +40%
Contains more Folate +68.4%
Contains more Vitamin K +63.9%
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 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%
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%
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%
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

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

All nutrients comparison - raw data values

Nutrient Scallion Lettuce Opinion
Net carbs 4.74g 1.57g Scallion
Protein 1.83g 1.36g Scallion
Fats 0.19g 0.15g Scallion
Carbs 7.34g 2.87g Scallion
Calories 32kcal 15kcal Scallion
Starch g 0g Lettuce
Fructose g 0.43g Lettuce
Sugar 2.33g 0.78g Lettuce
Fiber 2.6g 1.3g Scallion
Calcium 72mg 36mg Scallion
Iron 1.48mg 0.86mg Scallion
Magnesium 20mg 13mg Scallion
Phosphorus 37mg 29mg Scallion
Potassium 276mg 194mg Scallion
Sodium 16mg 28mg Scallion
Zinc 0.39mg 0.18mg Scallion
Copper 0.083mg 0.029mg Scallion
Vitamin A 997IU 7405IU Lettuce
Vitamin E 0.55mg 0.22mg Scallion
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 9.2mg Scallion
Vitamin B1 0.055mg 0.07mg Lettuce
Vitamin B2 0.08mg 0.08mg
Vitamin B3 0.525mg 0.375mg Scallion
Vitamin B5 0.075mg 0.134mg Lettuce
Vitamin B6 0.061mg 0.09mg Lettuce
Folate 64µg 38µg Scallion
Vitamin B12 0µg 0µg
Vitamin K 207µg 126.3µg Scallion
Tryptophan 0.02mg 0.009mg Scallion
Threonine 0.072mg 0.059mg Scallion
Isoleucine 0.077mg 0.084mg Lettuce
Leucine 0.109mg 0.079mg Scallion
Lysine 0.091mg 0.084mg Scallion
Methionine 0.02mg 0.016mg Scallion
Phenylalanine 0.059mg 0.055mg Scallion
Valine 0.081mg 0.07mg Scallion
Histidine 0.032mg 0.022mg Scallion
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.032g 0.02g Lettuce
Monounsaturated Fat 0.027g 0.006g Scallion
Polyunsaturated fat 0.074g 0.082g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Scallion Lettuce
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
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

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. 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.