Iceberg Lettuce vs. Scallion
Nutrition comparison of Iceberg Lettuce and Scallion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
iceberg lettuce
versus
scallion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in iceberg lettuce and scallion:
- Scallion has more riboflavin, niacin and folate.
- Scallion is a great source of dietary fiber and potassium.
- Scallion is an excellent source of Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Iceberg Lettuce (Lettuce, iceberg (includes crisphead 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
Iceberg lettuce and scallion contain similar amounts of calories - iceberg lettuce has 14 calories per 100 grams and scallion has 32 calories.
For macronutrient ratios, iceberg lettuce is lighter in carbs, heavier in fat and similar to scallion for protein. Iceberg lettuce has a macronutrient ratio of 21:70:9 and for scallion, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Iceberg Lettuce | Scallion | |
|---|---|---|
| Protein | 21% | 19% |
| Carbohydrates | 70% | 76% |
| Fat | 9% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce and scallion contain similar amounts of carbs - iceberg lettuce has 3g 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 117% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and scallion has 2.6g of dietary fiber.
sugar
Iceberg lettuce and scallion contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and scallion has 2.3g of sugar.
Protein
protein
Iceberg lettuce and scallion contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and scallion has 1.8g of protein.
Fat
saturated fat
Both iceberg lettuce and scallion are low in saturated fat - iceberg lettuce has 0.02g 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 571% more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and scallion has 18.8mg of Vitamin C.
Vitamin A
Scallion has 100% more Vitamin A than iceberg lettuce - iceberg lettuce has 25ug of Vitamin A per 100 grams and scallion has 50ug of Vitamin A.
Vitamin E
Iceberg lettuce and scallion contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and scallion has 0.55mg of Vitamin E.
Vitamin K
Scallion is an excellent source of Vitamin K and it has 759% more Vitamin K than iceberg lettuce - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and scallion has 207ug of Vitamin K.
The B Vitamins
Scallion has more riboflavin, niacin and folate. Both iceberg lettuce and scallion contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Iceberg Lettuce | Scallion | |
|---|---|---|
| Thiamin | 0.041 MG | 0.055 MG |
| Riboflavin | 0.025 MG | 0.08 MG |
| Niacin | 0.123 MG | 0.525 MG |
| Pantothenic acid | 0.091 MG | 0.075 MG |
| Vitamin B6 | 0.042 MG | 0.061 MG |
| Folate | 29 UG | 64 UG |
Minerals
calcium
Scallion is an excellent source of calcium and it has 300% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and scallion has 72mg of calcium.
iron
Scallion has 261% more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron per 100 grams and scallion has 1.5mg of iron.
potassium
Scallion is a great source of potassium and it has 96% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium per 100 grams and scallion has 276mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Iceberg Lettuce | Scallion | |
|---|---|---|
| apigenin | 0.13 mg | ~ |
| luteolin | 0.03 mg | ~ |
| kaempferol | 0.15 mg | 1.36 mg |
| myricetin | 0.06 mg | ~ |
| Quercetin | 1.42 mg | 10.68 mg |
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 iceberg lettuce and scallion contain significant amounts of beta-carotene.
| Iceberg Lettuce | Scallion | |
|---|---|---|
| beta-carotene | 299 UG | 598 UG |
| alpha-carotene | 4 UG | ~ |
| lutein + zeaxanthin | 277 UG | 1137 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, iceberg lettuce has more alpha linoleic acid (ALA) than scallion per 100 grams.
| Iceberg Lettuce | Scallion | |
|---|---|---|
| alpha linoleic acid | 0.052 G | 0.004 G |
| Total | 0.052 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, scallion has more linoleic acid than iceberg lettuce per 100 grams.
| Iceberg Lettuce | Scallion | |
|---|---|---|
| linoleic acid | 0.021 G | 0.07 G |
| Total | 0.021 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: Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) and Scallion (Onions, spring or scallions (includes tops and bulb), raw) .
Iceberg 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 iceberg lettuce or scallion contain more calories in 100 grams?Iceberg lettuce and scallion contain similar amounts of calories - iceberg lettuce has 14 calories in 100g and scallion has 32 calories.
Does iceberg lettuce or scallion have more carbohydrates?
By weight, iceberg lettuce and scallion contain similar amounts of carbs - iceberg lettuce has 3g of carbs for 100g and scallion has 7.3g of carbohydrates.
Does iceberg lettuce or scallion contain more calcium?
Scallion is a rich source of calcium and it has 300% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium in 100 grams and scallion has 72mg of calcium.