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Chicken soup vs. Lettuce — In-Depth Nutrition Comparison

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A recap on differences between chicken soup and lettuce

  • Chicken soup has more vitamin B3; however, lettuce is higher in vitamin A, vitamin K, vitamin C, folate, iron, and fiber.
  • Lettuce covers your daily vitamin A needs 148% more than chicken soup.
  • Lettuce contains 5 times less sodium than chicken soup. Chicken soup contains 143mg of sodium, while lettuce contains 28mg.
  • The glycemic index of chicken soup is higher.

Food varieties used in this article are Soup, stock, chicken, home-prepared and Lettuce, green leaf, raw.

Infographic

Chicken soup vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 0.9% 9.3% 7.9% 18% 3.8% 12% 19% 0% 12%
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 CopperCopper +86.2%
Contains more SeleniumSelenium +266.7%
Contains more MagnesiumMagnesium +225%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +84.8%
Contains more IronIron +309.5%
Contains more ZincZinc +28.6%
Contains less SodiumSodium -80.4%
~equal in Phosphorus ~29mg

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 0.67% 0.33% 0.6% 0% 8.8% 20% 30% 0% 14% 0% 0.5% 3.8% 5%
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% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin B3Vitamin B3 +322.4%
Contains more Vitamin CVitamin C +4500%
Contains more Vitamin AVitamin A +36900%
Contains more Vitamin EVitamin E +633.3%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B6Vitamin B6 +47.5%
Contains more Vitamin KVitamin K +63050%
Contains more FolateFolate +660%
Contains more CholineCholine +47.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.08mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chicken soup Lettuce DV% diff.
Vitamin K 0.2µg 126.3µg 105%
Vitamin A 1µg 370µg 41%
Manganese 0.25mg 11%
Vitamin C 0.2mg 9.2mg 10%
Folate 5µg 38µg 8%
Iron 0.21mg 0.86mg 8%
Vitamin B3 1.584mg 0.375mg 8%
Fiber 0g 1.3g 5%
Sodium 143mg 28mg 5%
Vitamin B1 0.035mg 0.07mg 3%
Selenium 2.2µg 0.6µg 3%
Copper 0.054mg 0.029mg 3%
Vitamin B5 0.134mg 3%
Potassium 105mg 194mg 3%
Calcium 3mg 36mg 3%
Magnesium 4mg 13mg 2%
Vitamin B6 0.061mg 0.09mg 2%
Fats 1.2g 0.15g 2%
Protein 2.52g 1.36g 2%
Saturated fat 0.321g 0.02g 1%
Monounsaturated fat 0.582g 0.006g 1%
Polyunsaturated fat 0.213g 0.082g 1%
Choline 9.2mg 13.6mg 1%
Calories 36kcal 15kcal 1%
Fructose 0.43g 1%
Vitamin E 0.03mg 0.22mg 1%
Cholesterol 3mg 0mg 1%
Carbs 3.53g 2.87g 0%
Net carbs 3.53g 1.57g N/A
Sugar 1.58g 0.78g N/A
Zinc 0.14mg 0.18mg 0%
Phosphorus 27mg 29mg 0%
Vitamin B2 0.085mg 0.08mg 0%
Tryptophan 0.009mg 0%
Threonine 0.059mg 0%
Isoleucine 0.084mg 0%
Leucine 0.079mg 0%
Lysine 0.084mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.055mg 0%
Valine 0.07mg 0%
Histidine 0.022mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.52 g
Fats: 1.2 g
Carbs: 3.53 g
Water: 92.15 g
Other: 0.6 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 ProteinProtein +85.3%
Contains more FatsFats +700%
Contains more CarbsCarbs +23%
~equal in Water ~94.98g
~equal in Other ~0.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 52% 19%
Saturated fat: Sat. Fat 0.321 g
Monounsaturated fat: Mono. Fat 0.582 g
Polyunsaturated fat: Poly. Fat 0.213 g
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +9600%
Contains more Poly. FatPolyunsaturated fat +159.8%
Contains less Sat. FatSaturated fat -93.8%

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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. Chicken soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172884/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.