Butterhead Lettuce vs. Scallion
Nutrition comparison of Butterhead Lettuce and Scallion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
butterhead lettuce
versus
scallion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in butterhead lettuce and scallion:
- Both butterhead lettuce and scallion are high in Vitamin K and potassium.
- Butterhead lettuce is an excellent source of Vitamin A.
- Scallion is a great source of dietary fiber.
- Scallion is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Scallion (Onions, spring or scallions (includes tops and bulb), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Butterhead lettuce and scallion contain similar amounts of calories - butterhead lettuce has 13 calories per 100 grams and scallion has 32 calories.
For macronutrient ratios, butterhead lettuce is heavier in protein, lighter in carbs and heavier in fat compared to scallion per calorie. Butterhead lettuce has a macronutrient ratio of 33:57:11 and for scallion, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Butterhead Lettuce | Scallion | |
|---|---|---|
| Protein | 33% | 19% |
| Carbohydrates | 57% | 76% |
| Fat | 11% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Butterhead lettuce and scallion contain similar amounts of carbs - butterhead lettuce has 2.2g of total carbs per 100 grams and scallion has 7.3g of carbohydrates.
dietary fiber
Scallion is a great source of dietary fiber and it has 136% more dietary fiber than butterhead lettuce - butterhead lettuce has 1.1g of dietary fiber per 100 grams and scallion has 2.6g of dietary fiber.
sugar
Butterhead lettuce and scallion contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and scallion has 2.3g of sugar.
Protein
protein
Butterhead lettuce and scallion contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and scallion has 1.8g of protein.
Fat
saturated fat
Both butterhead lettuce and scallion are low in saturated fat - butterhead lettuce has 0.03g of saturated fat per 100 grams and scallion has 0.03g of saturated fat.
Vitamins
Vitamin C
Scallion is an excellent source of Vitamin C and it has 408% more Vitamin C than butterhead lettuce - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and scallion has 18.8mg of Vitamin C.
Vitamin A
Butterhead lettuce is an excellent source of Vitamin A and it has 232% more Vitamin A than scallion - butterhead lettuce has 166ug of Vitamin A per 100 grams and scallion has 50ug of Vitamin A.
Vitamin E
Butterhead lettuce and scallion contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and scallion has 0.55mg of Vitamin E.
Vitamin K
Both butterhead lettuce and scallion are high in Vitamin K. Scallion has 102% more Vitamin K than butterhead lettuce - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and scallion has 207ug of Vitamin K.
The B Vitamins
Both butterhead lettuce and scallion contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Butterhead Lettuce | Scallion | |
|---|---|---|
| Thiamin | 0.057 MG | 0.055 MG |
| Riboflavin | 0.062 MG | 0.08 MG |
| Niacin | 0.357 MG | 0.525 MG |
| Pantothenic acid | 0.15 MG | 0.075 MG |
| Vitamin B6 | 0.082 MG | 0.061 MG |
| Folate | 73 UG | 64 UG |
Minerals
calcium
Scallion is an excellent source of calcium and it has 106% more calcium than butterhead lettuce - butterhead lettuce has 35mg of calcium per 100 grams and scallion has 72mg of calcium.
iron
Butterhead lettuce and scallion contain similar amounts of iron - butterhead lettuce has 1.2mg of iron per 100 grams and scallion has 1.5mg of iron.
potassium
Both butterhead lettuce and scallion are high in potassium. Butterhead lettuce is very similar to butterhead lettuce for potassium - butterhead lettuce has 238mg of potassium per 100 grams and scallion has 276mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both butterhead lettuce and scallion contain significant amounts of lutein + zeaxanthin.
| Butterhead Lettuce | Scallion | |
|---|---|---|
| beta-carotene | 1987 UG | 598 UG |
| lutein + zeaxanthin | 1223 UG | 1137 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, butterhead lettuce has more alpha linoleic acid (ALA) than scallion per 100 grams.
| Butterhead Lettuce | Scallion | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.004 G |
| Total | 0.083 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, scallion has more linoleic acid than butterhead lettuce per 100 grams.
| Butterhead Lettuce | Scallion | |
|---|---|---|
| linoleic acid | 0.034 G | 0.07 G |
| Total | 0.034 G | 0.07 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Scallion (Onions, spring or scallions (includes tops and bulb), raw) .
Butterhead Lettuce g
()
|
Daily Values (%) |
Scallion g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does butterhead lettuce or scallion contain more calories in 100 grams?Butterhead lettuce and scallion contain similar amounts of calories - butterhead lettuce has 13 calories in 100g and scallion has 32 calories.
Is butterhead lettuce or scallion better for protein?
Butterhead lettuce and scallion contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and scallion has 1.8g of protein.
Does butterhead lettuce or scallion have more carbohydrates?
By weight, butterhead lettuce and scallion contain similar amounts of carbs - butterhead lettuce has 2.2g of carbs for 100g and scallion has 7.3g of carbohydrates.
Does butterhead lettuce or scallion contain more calcium?
Scallion is a rich source of calcium and it has 110% more calcium than butterhead lettuce - butterhead lettuce has 35mg of calcium in 100 grams and scallion has 72mg of calcium.
Does butterhead lettuce or scallion contain more potassium?
Both butterhead lettuce and scallion are high in potassium. Butterhead lettuce is very similar to butterhead lettuce for potassium - butterhead lettuce has 238mg of potassium in 100 grams and scallion has 276mg of potassium.