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  6. Agar vs. Red leaf lettuce

Agar vs. Red leaf lettuce — In-Depth Nutrition Comparison

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Significant differences between agar and red leaf lettuce

  • Agar has more iron, magnesium, manganese, folate, copper, calcium, vitamin B5, and zinc; however, red leaf lettuce is richer in vitamin A and vitamin K.
  • Agar covers your daily iron needs 253% more than red leaf lettuce.
  • Red leaf lettuce has 64 times less magnesium than agar. Agar has 770mg of magnesium, while red leaf lettuce has 12mg.

Specific food types used in this comparison are Seaweed, agar, dried and Lettuce, red leaf, raw.

Infographic

Agar vs Red leaf lettuce 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.
Agar
Agar
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 550% 188% 99% 803% 203% 158% 22% 13% 561% 40%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Contains more MagnesiumMagnesium +6316.7%
Contains more CalciumCalcium +1793.9%
Contains more PotassiumPotassium +501.6%
Contains more IronIron +1683.3%
Contains more CopperCopper +2078.6%
Contains more ZincZinc +2800%
Contains more PhosphorusPhosphorus +85.7%
Contains more ManganeseManganese +2018.2%
Contains more SeleniumSelenium +393.3%
Contains less SodiumSodium -75.5%

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.
Agar
Agar
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 100% 0% 2.5% 51% 3.8% 181% 70% 0% 61% 435% 35%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 12% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Contains more Vitamin EVitamin E +3233.3%
Contains more Vitamin B2Vitamin B2 +188.3%
Contains more Vitamin B5Vitamin B5 +1995.8%
Contains more Vitamin B6Vitamin B6 +203%
Contains more FolateFolate +1511.1%
Contains more CholineCholine +436.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +540%
Contains more Vitamin B3Vitamin B3 +58.9%
Contains more Vitamin KVitamin K +475%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Agar Red leaf lettuce DV% diff.
Iron 21.4mg 1.2mg 253%
Magnesium 770mg 12mg 180%
Manganese 4.3mg 0.203mg 178%
Folate 580µg 36µg 136%
Vitamin K 24.4µg 140.3µg 97%
Copper 0.61mg 0.028mg 65%
Calcium 625mg 33mg 59%
Vitamin B5 3.018mg 0.144mg 57%
Zinc 5.8mg 0.2mg 51%
Vitamin A 0µg 375µg 42%
Vitamin E 5mg 0.15mg 32%
Potassium 1125mg 187mg 28%
Fiber 7.7g 0.9g 27%
Carbs 80.88g 2.26g 26%
Vitamin B6 0.303mg 0.1mg 16%
Calories 306kcal 16kcal 15%
Selenium 7.4µg 1.5µg 11%
Vitamin B2 0.222mg 0.077mg 11%
Protein 6.21g 1.33g 10%
Choline 63.3mg 11.8mg 9%
Vitamin B1 0.01mg 0.064mg 5%
Vitamin C 0mg 3.7mg 4%
Sodium 102mg 25mg 3%
Phosphorus 52mg 28mg 3%
Vitamin B3 0.202mg 0.321mg 1%
Fats 0.3g 0.22g 0%
Net carbs 73.18g 1.36g N/A
Sugar 2.97g 0.48g N/A
Saturated fat 0.061g 0.017g 0%
Monounsaturated fat 0.027g 0.005g 0%
Polyunsaturated fat 0.102g 0.072g 0%
Tryptophan 0.022mg 0%
Threonine 0.048mg 0%
Isoleucine 0.038mg 0%
Leucine 0.07mg 0%
Lysine 0.045mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.067mg 0%
Valine 0.048mg 0%
Histidine 0.019mg 0%
Fructose 0.28g 0%
Omega-3 - EPA 0.087g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Agar
Agar
4
6% 81% 9% 4%
Protein: 6.21 g
Fats: 0.3 g
Carbs: 80.88 g
Water: 8.68 g
Other: 3.93 g
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more ProteinProtein +366.9%
Contains more FatsFats +36.4%
Contains more CarbsCarbs +3478.8%
Contains more OtherOther +614.5%
Contains more WaterWater +1001.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Agar
Agar
2
32% 14% 54%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.102 g
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +440%
Contains more Poly. FatPolyunsaturated fat +41.7%
Contains less Sat. FatSaturated fat -72.1%

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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. Agar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170090/nutrients
  2. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.