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Butterbur vs. Lettuce — In-Depth Nutrition Comparison

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How are Butterbur and Lettuce different?

  • Butterbur is higher in Vitamin C, Potassium, Copper, and Calcium, however, Lettuce is richer in Vitamin A RAE, Iron, and Folate.
  • Daily need coverage for Vitamin A RAE from Lettuce is 41% higher.
  • Butterbur contains 4 times more Copper than Lettuce. While Butterbur contains 0.103mg of Copper, Lettuce contains only 0.029mg.

Butterbur, (fuki), raw and Lettuce, green leaf, raw are the varieties used in this article.

Infographic

Butterbur vs Lettuce infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 31% 58% 3.8% 34% 4.4% 5.1% 0.91% 36% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more CalciumCalcium +186.1%
Contains more PotassiumPotassium +237.6%
Contains more CopperCopper +255.2%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +50%
Contains more IronIron +760%
Contains more ZincZinc +12.5%
Contains more PhosphorusPhosphorus +141.7%
~equal in Magnesium ~13mg
~equal in Manganese ~0.25mg

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.
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 105% 3% 0% 0% 5% 4.6% 3.8% 1.9% 22% 0% 0% 7.5% 0%
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 31% 444% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin CVitamin C +242.4%
Contains more Vitamin AVitamin A +14710%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +87.5%
Contains more Vitamin B5Vitamin B5 +318.8%
Contains more FolateFolate +280%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.09mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more CarbsCarbs +25.8%
Contains more OtherOther +128.1%
Contains more ProteinProtein +248.7%
Contains more FatsFats +275%
~equal in Water ~94.98g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Butterbur Lettuce Opinion
Calories 14kcal 15kcal Lettuce
Protein 0.39g 1.36g Lettuce
Fats 0.04g 0.15g Lettuce
Vitamin C 31.5mg 9.2mg Butterbur
Net carbs 3.61g 1.57g Butterbur
Carbs 3.61g 2.87g Butterbur
Magnesium 14mg 13mg Butterbur
Calcium 103mg 36mg Butterbur
Potassium 655mg 194mg Butterbur
Iron 0.1mg 0.86mg Lettuce
Sugar 0.78g Butterbur
Fiber 1.3g Lettuce
Copper 0.103mg 0.029mg Butterbur
Zinc 0.16mg 0.18mg Lettuce
Phosphorus 12mg 29mg Lettuce
Sodium 7mg 28mg Butterbur
Vitamin A 50IU 7405IU Lettuce
Vitamin A RAE 3µg 370µg Lettuce
Vitamin E 0.22mg Lettuce
Manganese 0.274mg 0.25mg Butterbur
Selenium 0.9µg 0.6µg Butterbur
Vitamin B1 0.02mg 0.07mg Lettuce
Vitamin B2 0.02mg 0.08mg Lettuce
Vitamin B3 0.2mg 0.375mg Lettuce
Vitamin B5 0.032mg 0.134mg Lettuce
Vitamin B6 0.096mg 0.09mg Butterbur
Vitamin K 126.3µg Lettuce
Folate 10µg 38µg Lettuce
Choline 13.6mg Lettuce
Saturated Fat 0.02g Butterbur
Monounsaturated Fat 0.006g Lettuce
Polyunsaturated fat 0.082g 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
Fructose 0.43g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butterbur Lettuce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Butterbur
69%
Lettuce
Minerals Daily Need Coverage Score
19%
Butterbur
14%
Lettuce

Comparison summary

Which food is richer in vitamins?
Lettuce
Lettuce is relatively richer in vitamins
Which food is lower in Sugar?
Butterbur
Butterbur is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Butterbur
Butterbur contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Butterbur
Butterbur is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Butterbur
Butterbur is lower in glycemic index (difference - 32)
Which food is cheaper?
Butterbur
Butterbur is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/nutrients
  2. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.