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Lettuce vs. Cod liver oil — In-Depth Nutrition Comparison

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Important differences between Lettuce and Cod liver oil

  • Lettuce has more Manganese, Iron, Vitamin C, Folate, Vitamin B6, and Vitamin B2, however, Cod liver oil has more Vitamin A RAE, and Vitamin D.
  • Cod liver oil's daily need coverage for Vitamin A RAE is 3292% more.
  • Lettuce is lower in Saturated Fat.

The food varieties used in the comparison are Lettuce, green leaf, raw and Fish oil, cod liver.

Infographic

Lettuce vs Cod liver oil 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.
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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.
:
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin A +1250.4%
Contains more Vitamin D +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin A +1250.4%
Contains more Vitamin D +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +66566.7%
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +66566.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +778416.7%
Contains more Polyunsaturated fat +27389%
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +778416.7%
Contains more Polyunsaturated fat +27389%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Cod liver oil Opinion
Net carbs 1.57g 0g Lettuce
Protein 1.36g 0g Lettuce
Fats 0.15g 100g Cod liver oil
Carbs 2.87g 0g Lettuce
Calories 15kcal 902kcal Cod liver oil
Fructose 0.43g Lettuce
Sugar 0.78g Cod liver oil
Fiber 1.3g 0g Lettuce
Calcium 36mg 0mg Lettuce
Iron 0.86mg 0mg Lettuce
Magnesium 13mg 0mg Lettuce
Phosphorus 29mg 0mg Lettuce
Potassium 194mg 0mg Lettuce
Sodium 28mg 0mg Cod liver oil
Zinc 0.18mg 0mg Lettuce
Copper 0.029mg 0mg Lettuce
Manganese 0.25mg 0mg Lettuce
Selenium 0.6µg 0µg Lettuce
Vitamin A 7405IU 100000IU Cod liver oil
Vitamin A RAE 370µg 30000µg Cod liver oil
Vitamin E 0.22mg Lettuce
Vitamin D 0IU 10000IU Cod liver oil
Vitamin D 0µg 250µg Cod liver oil
Vitamin C 9.2mg 0mg Lettuce
Vitamin B1 0.07mg Lettuce
Vitamin B2 0.08mg 0mg Lettuce
Vitamin B3 0.375mg 0mg Lettuce
Vitamin B5 0.134mg 0mg Lettuce
Vitamin B6 0.09mg 0mg Lettuce
Folate 38µg 0µg Lettuce
Vitamin K 126.3µg Lettuce
Tryptophan 0.009mg Lettuce
Threonine 0.059mg Lettuce
Isoleucine 0.084mg Lettuce
Leucine 0.079mg Lettuce
Lysine 0.084mg Lettuce
Methionine 0.016mg Lettuce
Phenylalanine 0.055mg Lettuce
Valine 0.07mg Lettuce
Histidine 0.022mg Lettuce
Cholesterol 0mg 570mg Lettuce
Saturated Fat 0.02g 22.608g Lettuce
Omega-3 - DHA 0g 10.968g Cod liver oil
Omega-3 - EPA 0g 6.898g Cod liver oil
Omega-3 - DPA 0g 0.935g Cod liver oil
Monounsaturated Fat 0.006g 46.711g Cod liver oil
Polyunsaturated fat 0.082g 22.541g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Cod liver oil
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
1125%
Cod liver oil
Minerals Daily Need Coverage Score
14%
Lettuce
0%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Lettuce
Lettuce is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 22.588g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $4.5)
Which food is richer in minerals?
Lettuce
Lettuce is relatively richer in minerals
Which food is richer in vitamins?
Lettuce
Lettuce is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 32)

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. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/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.