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  6. Lettuce vs. Dried fruit

Lettuce vs. Dried fruit — In-Depth Nutrition Comparison

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A recap on differences between Lettuce and Dried fruit

  • Lettuce has more Vitamin K, Vitamin A RAE, and Vitamin C, however, Dried fruit is higher in Copper, Potassium, Vitamin E , Fiber, Iron, Vitamin B3, and Vitamin B5.
  • Lettuce covers your daily Vitamin K needs 103% more than Dried fruit.
  • Dried fruit contains 9 times less Vitamin C than Lettuce. Lettuce contains 9.2mg of Vitamin C, while Dried fruit contains 1mg.

Food varieties used in this article are Lettuce, green leaf, raw and Apricots, dried, sulfured, uncooked.

Infographic

Lettuce vs Dried fruit infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lettuce
Lettuce
1
:
9
Dried fruit
Dried fruit
Contains more Calcium +52.8%
Contains more Iron +209.3%
Contains more Magnesium +146.2%
Contains more Phosphorus +144.8%
Contains more Potassium +499%
Contains less Sodium -64.3%
Contains more Zinc +116.7%
Contains more Copper +1082.8%
Contains more Selenium +266.7%
Equal in Manganese - 0.235
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Calcium +52.8%
Contains more Iron +209.3%
Contains more Magnesium +146.2%
Contains more Phosphorus +144.8%
Contains more Potassium +499%
Contains less Sodium -64.3%
Contains more Zinc +116.7%
Contains more Copper +1082.8%
Contains more Selenium +266.7%
Equal in Manganese - 0.235

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lettuce
Lettuce
6
:
4
Dried fruit
Dried fruit
Contains more Vitamin A +105.5%
Contains more Vitamin C +820%
Contains more Vitamin B1 +366.7%
Contains more Folate +280%
Contains more Vitamin K +3974.2%
Contains more Vitamin E +1868.2%
Contains more Vitamin B3 +590.4%
Contains more Vitamin B5 +285.1%
Contains more Vitamin B6 +58.9%
Equal in Vitamin B2 - 0.074
Lettuce
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%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin A +105.5%
Contains more Vitamin C +820%
Contains more Vitamin B1 +366.7%
Contains more Folate +280%
Contains more Vitamin K +3974.2%
Contains more Vitamin E +1868.2%
Contains more Vitamin B3 +590.4%
Contains more Vitamin B5 +285.1%
Contains more Vitamin B6 +58.9%
Equal in Vitamin B2 - 0.074

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lettuce
Lettuce
1
:
4
Dried fruit
Dried fruit
Contains more Water +207.5%
Contains more Protein +149.3%
Contains more Fats +240%
Contains more Carbs +2082.6%
Contains more Other +301.6%
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Water +207.5%
Contains more Protein +149.3%
Contains more Fats +240%
Contains more Carbs +2082.6%
Contains more Other +301.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lettuce
Lettuce
1
:
2
Dried fruit
Dried fruit
Contains more Polyunsaturated fat +10.8%
Contains less Saturated Fat -15%
Contains more Monounsaturated Fat +1133.3%
Equal in Polyunsaturated fat - 0.074
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Polyunsaturated fat +10.8%
Contains less Saturated Fat -15%
Contains more Monounsaturated Fat +1133.3%
Equal in Polyunsaturated fat - 0.074

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Lettuce
Lettuce
0
:
4
Dried fruit
Dried fruit
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +9088.9%
Contains more Fructose +2800%
Lettuce
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Dried fruit
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +9088.9%
Contains more Fructose +2800%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lettuce Dried fruit
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lettuce Dried fruit Opinion
Net carbs 1.57g 55.34g Dried fruit
Protein 1.36g 3.39g Dried fruit
Fats 0.15g 0.51g Dried fruit
Carbs 2.87g 62.64g Dried fruit
Calories 15kcal 241kcal Dried fruit
Starch 0g 0.35g Dried fruit
Fructose 0.43g 12.47g Dried fruit
Sugar 0.78g 53.44g Lettuce
Fiber 1.3g 7.3g Dried fruit
Calcium 36mg 55mg Dried fruit
Iron 0.86mg 2.66mg Dried fruit
Magnesium 13mg 32mg Dried fruit
Phosphorus 29mg 71mg Dried fruit
Potassium 194mg 1162mg Dried fruit
Sodium 28mg 10mg Dried fruit
Zinc 0.18mg 0.39mg Dried fruit
Copper 0.029mg 0.343mg Dried fruit
Manganese 0.25mg 0.235mg Lettuce
Selenium 0.6µg 2.2µg Dried fruit
Vitamin A 7405IU 3604IU Lettuce
Vitamin A RAE 370µg 180µg Lettuce
Vitamin E 0.22mg 4.33mg Dried fruit
Vitamin C 9.2mg 1mg Lettuce
Vitamin B1 0.07mg 0.015mg Lettuce
Vitamin B2 0.08mg 0.074mg Lettuce
Vitamin B3 0.375mg 2.589mg Dried fruit
Vitamin B5 0.134mg 0.516mg Dried fruit
Vitamin B6 0.09mg 0.143mg Dried fruit
Folate 38µg 10µg Lettuce
Vitamin K 126.3µg 3.1µg Lettuce
Tryptophan 0.009mg 0.016mg Dried fruit
Threonine 0.059mg 0.073mg Dried fruit
Isoleucine 0.084mg 0.063mg Lettuce
Leucine 0.079mg 0.105mg Dried fruit
Lysine 0.084mg 0.083mg Lettuce
Methionine 0.016mg 0.015mg Lettuce
Phenylalanine 0.055mg 0.062mg Dried fruit
Valine 0.07mg 0.078mg Dried fruit
Histidine 0.022mg 0.047mg Dried fruit
Saturated Fat 0.02g 0.017g Dried fruit
Monounsaturated Fat 0.006g 0.074g Dried fruit
Polyunsaturated fat 0.082g 0.074g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Dried fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
75%
Lettuce
38%
Dried fruit
Minerals Daily Need Coverage Score
14%
Lettuce
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 52.66g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $1.5)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/nutrients
  2. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.