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Chocolate milk vs. Lettuce — In-Depth Nutrition Comparison

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A recap on differences between chocolate milk and lettuce

  • Chocolate milk has more vitamin B12, phosphorus, vitamin D, and calcium; however, lettuce is higher in vitamin A, vitamin K, vitamin C, folate, and iron.
  • Lettuce covers your daily vitamin A needs 146% more than chocolate milk.
  • Lettuce has less saturated fat.
  • The glycemic index of chocolate milk is higher.

Food varieties used in this article are Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D and Lettuce, green leaf, raw.

Infographic

Chocolate milk 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 9.3% 34% 15% 9% 22% 11% 43% 7.8% 10% 10%
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 +211.1%
Contains more CopperCopper +124.1%
Contains more ZincZinc +127.8%
Contains more PhosphorusPhosphorus +248.3%
Contains more SeleniumSelenium +216.7%
Contains more PotassiumPotassium +16.2%
Contains more IronIron +258.3%
Contains less SodiumSodium -53.3%
Contains more ManganeseManganese +224.7%
~equal in Magnesium ~13mg

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 3% 9% 1.4% 20% 9.3% 37% 2.3% 18% 9.2% 41% 0.75% 3.8% 9.3%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +102.5%
Contains more Vitamin B5Vitamin B5 +120.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +25%
Contains more Vitamin CVitamin C +922.2%
Contains more Vitamin AVitamin A +1270.4%
Contains more Vitamin EVitamin E +214.3%
Contains more Vitamin B1Vitamin B1 +89.2%
Contains more Vitamin B3Vitamin B3 +200%
Contains more Vitamin B6Vitamin B6 +125%
Contains more Vitamin KVitamin K +42000%
Contains more FolateFolate +660%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 10% 82%
Protein: 3.17 g
Fats: 3.39 g
Carbs: 10.34 g
Water: 82.3 g
Other: 0.8 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 +133.1%
Contains more FatsFats +2160%
Contains more CarbsCarbs +260.3%
Contains more OtherOther +25%
Contains more WaterWater +15.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 31% 4%
Saturated fat: Sat. Fat 2.104 g
Monounsaturated fat: Mono. Fat 0.99 g
Polyunsaturated fat: Poly. Fat 0.124 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 +16400%
Contains more Poly. FatPolyunsaturated fat +51.2%
Contains less Sat. FatSaturated fat -99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chocolate milk Lettuce DV% diff.
Vitamin K 0.3µg 126.3µg 105%
Vitamin A 27µg 370µg 38%
Vitamin B12 0.33µg 0µg 14%
Phosphorus 101mg 29mg 10%
Vitamin C 0.9mg 9.2mg 9%
Saturated fat 2.104g 0.02g 9%
Iron 0.24mg 0.86mg 8%
Calcium 112mg 36mg 8%
Manganese 0.077mg 0.25mg 8%
Folate 5µg 38µg 8%
Vitamin D 1.3µg 0µg 7%
Vitamin D 51IU 0IU 6%
Vitamin B2 0.162mg 0.08mg 6%
Fats 3.39g 0.15g 5%
Cholesterol 12mg 0mg 4%
Vitamin B6 0.04mg 0.09mg 4%
Copper 0.065mg 0.029mg 4%
Protein 3.17g 1.36g 4%
Vitamin B5 0.295mg 0.134mg 3%
Calories 83kcal 15kcal 3%
Vitamin B1 0.037mg 0.07mg 3%
Monounsaturated fat 0.99g 0.006g 2%
Carbs 10.34g 2.87g 2%
Zinc 0.41mg 0.18mg 2%
Vitamin B3 0.125mg 0.375mg 2%
Fiber 0.8g 1.3g 2%
Selenium 1.9µg 0.6µg 2%
Fructose 0.43g 1%
Choline 17mg 13.6mg 1%
Vitamin E 0.07mg 0.22mg 1%
Sodium 60mg 28mg 1%
Potassium 167mg 194mg 1%
Net carbs 9.54g 1.57g N/A
Magnesium 13mg 13mg 0%
Sugar 9.54g 0.78g N/A
Polyunsaturated fat 0.124g 0.082g 0%
Tryptophan 0.041mg 0.009mg 0%
Threonine 0.135mg 0.059mg 0%
Isoleucine 0.164mg 0.084mg 0%
Leucine 0.3mg 0.079mg 0%
Lysine 0.265mg 0.084mg 0%
Methionine 0.083mg 0.016mg 0%
Phenylalanine 0.164mg 0.055mg 0%
Valine 0.208mg 0.07mg 0%
Histidine 0.096mg 0.022mg 0%
Caffeine 1mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate milk 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
13%
Chocolate milk
45%
Lettuce
Minerals Daily Need Coverage Score
17%
Chocolate milk
14%
Lettuce

Comparison summary

Which food is lower in Cholesterol?
Lettuce
Lettuce is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 8.76g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 32mg)
Which food is lower in Saturated fat?
Lettuce
Lettuce is lower in Saturated fat (difference - 2.084g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 13)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $1.1)
Which food is richer in minerals?
Chocolate milk
Chocolate milk is relatively richer in minerals
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. Chocolate milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170879/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.