First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Scallions | Romaine lettuce |
| Nutrient | scallions | romaine lettuce |
| Protein | 11g | 14g |
| Carbohydrate | 46g | 39g |
| Fiber | 16g | 25g |
| Fat | 1g | 4g |
| Monounsat. Fat | 0g | 4g |
| Polyunsat. Fat | 0g | 2g |
| Saturated Fat | 0g | 0g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | scallions | romaine lettuce |
| Choline | 9% | 28% |
| Vitamin A | 50% | 821% |
| Vitamin C | 157% | 376% |
| Vitamin E | 29% | 13% |
| Vitamin K | 1617% | 1507% |
Scallions have significantly more Vitamins E, K than romaine lettuce. Romaine lettuce have significantly more Vitamins A, C than scallions. Scallions are a good source of Vitamin E, Thiamin, Niacin, Vitamin B6, Magnesium, Zinc. Scallions are a great source of Vitamin A, Riboflavin, Potassium, Calcium, Phosphorus. Scallions are an excellent source of Vitamin K, Vitamin C, Iron. Romaine lettuce are a good source of Niacin, Pantothenic Acid, Zinc. Romaine lettuce are a great source of Thiamin, Riboflavin, Vitamin B6, Potassium, Magnesium, Calcium, Phosphorus. Romaine lettuce are an excellent source of Vitamin A, Vitamin K, Vitamin C, Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | scallions | romaine lettuce |
| Vitamin B1 | 34% | 85% |
| Vitamin B2 | 46% | 72% |
| Vitamin B3 | 27% | 31% |
| Vitamin B5 | 9% | 33% |
| Vitamin B6 | 35% | 79% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | scallions | romaine lettuce |
| Sodium | 7% | 6% |
| Potasium | 49% | 83% |
| Calcium | 90% | 78% |
| Magnesium | 36% | 47% |
| Phosphorus | 40% | 61% |
| Iron | 154% | 190% |
| Manganese | 43% | 79% |
| Selenium | 8% | 10% |
| Copper | 52% | 56% |
| Zinc | 26% | 29% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
