Romaine Lettuce vs. Scallion
Nutrition comparison of Romaine Lettuce and Scallion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
romaine lettuce
versus
scallion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in romaine lettuce and scallion:
- Both romaine lettuce and scallion are high in Vitamin K, dietary fiber and potassium.
- Romaine lettuce has more folate.
- Romaine lettuce is an excellent source of Vitamin A.
- Scallion is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Romaine Lettuce (Lettuce, cos or romaine, 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
Romaine lettuce and scallion contain similar amounts of calories - romaine lettuce has 17 calories per 100 grams and scallion has 32 calories.
For macronutrient ratios, romaine lettuce is heavier in protein, lighter in carbs and heavier in fat compared to scallion per calorie. Romaine lettuce has a macronutrient ratio of 26:65:10 and for scallion, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Romaine Lettuce | Scallion | |
|---|---|---|
| Protein | 26% | 19% |
| Carbohydrates | 65% | 76% |
| Fat | 10% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce and scallion contain similar amounts of carbs - romaine lettuce has 3.3g of total carbs per 100 grams and scallion has 7.3g of carbohydrates.
dietary fiber
Both romaine lettuce and scallion are high in dietary fiber. Scallion has 24% more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and scallion has 2.6g of dietary fiber.
sugar
Romaine lettuce and scallion contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and scallion has 2.3g of sugar.
Protein
protein
Romaine lettuce and scallion contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and scallion has 1.8g of protein.
Fat
saturated fat
Both romaine lettuce and scallion are low in saturated fat - romaine lettuce has 0.04g 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 370% more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and scallion has 18.8mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has 772% more Vitamin A than scallion - romaine lettuce has 436ug of Vitamin A per 100 grams and scallion has 50ug of Vitamin A.
Vitamin E
Romaine lettuce and scallion contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and scallion has 0.55mg of Vitamin E.
Vitamin K
Both romaine lettuce and scallion are high in Vitamin K. Scallion has 102% more Vitamin K than romaine lettuce - romaine lettuce has 102.5ug of Vitamin K per 100 grams and scallion has 207ug of Vitamin K.
The B Vitamins
Romaine lettuce has more folate. Both romaine lettuce and scallion contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Romaine Lettuce | Scallion | |
|---|---|---|
| Thiamin | 0.072 MG | 0.055 MG |
| Riboflavin | 0.067 MG | 0.08 MG |
| Niacin | 0.313 MG | 0.525 MG |
| Pantothenic acid | 0.142 MG | 0.075 MG |
| Vitamin B6 | 0.074 MG | 0.061 MG |
| Folate | 136 UG | 64 UG |
Minerals
calcium
Scallion is an excellent source of calcium and it has 118% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium per 100 grams and scallion has 72mg of calcium.
iron
Scallion has 53% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron per 100 grams and scallion has 1.5mg of iron.
potassium
Both romaine lettuce and scallion are high in potassium. Romaine lettuce is very similar to romaine lettuce for potassium - romaine lettuce has 247mg 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,
| Romaine Lettuce | Scallion | |
|---|---|---|
| luteolin | 0.05 mg | ~ |
| kaempferol | 0.02 mg | 1.36 mg |
| Quercetin | 2.2 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,
| Romaine Lettuce | Scallion | |
|---|---|---|
| beta-carotene | 5226 UG | 598 UG |
| lutein + zeaxanthin | 2312 UG | 1137 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than scallion per 100 grams.
| Romaine Lettuce | Scallion | |
|---|---|---|
| alpha linoleic acid | 0.113 G | 0.004 G |
| Total | 0.113 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, both romaine lettuce and scallion contain significant amounts of linoleic acid.
| Romaine Lettuce | Scallion | |
|---|---|---|
| linoleic acid | 0.047 G | 0.07 G |
| Total | 0.047 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: Romaine Lettuce (Lettuce, cos or romaine, raw) and Scallion (Onions, spring or scallions (includes tops and bulb), raw) .
Romaine 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 romaine lettuce or scallion contain more calories in 100 grams?Romaine lettuce and scallion contain similar amounts of calories - romaine lettuce has 17 calories in 100g and scallion has 32 calories.
Does romaine lettuce or scallion have more carbohydrates?
By weight, romaine lettuce and scallion contain similar amounts of carbs - romaine lettuce has 3.3g of carbs for 100g and scallion has 7.3g of carbohydrates.
Does romaine lettuce or scallion contain more calcium?
Scallion is a rich source of calcium and it has 120% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium in 100 grams and scallion has 72mg of calcium.
Does romaine lettuce or scallion contain more potassium?
Both romaine lettuce and scallion are high in potassium. Romaine lettuce is very similar to romaine lettuce for potassium - romaine lettuce has 247mg of potassium in 100 grams and scallion has 276mg of potassium.