Chocolate vs. Lettuce — In-Depth Nutrition Comparison
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A recap on differences between chocolate and lettuce
- Chocolate has more copper, iron, manganese, magnesium, phosphorus, fiber, and zinc; however, lettuce is higher in vitamin A and vitamin K.
- Lettuce covers your daily vitamin A needs 147% more than chocolate.
- Lettuce contains 926 times less saturated fat than chocolate. Chocolate contains 18.519g of saturated fat, while lettuce contains 0.02g.
Food varieties used in this article are Chocolate, dark, 45- 59% cacao solids and Lettuce, green leaf, raw.
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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.
| Contains more MagnesiumMagnesium | +1023.1% |
| Contains more CalciumCalcium | +55.6% |
| Contains more PotassiumPotassium | +188.1% |
| Contains more IronIron | +832.6% |
| Contains more CopperCopper | +3444.8% |
| Contains more ZincZinc | +1016.7% |
| Contains more PhosphorusPhosphorus | +610.3% |
| Contains less SodiumSodium | -14.3% |
| Contains more ManganeseManganese | +467.6% |
| Contains more SeleniumSelenium | +400% |
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 EVitamin E | +145.5% |
| Contains more Vitamin B3Vitamin B3 | +93.3% |
| Contains more Vitamin B5Vitamin B5 | +121.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin AVitamin A | +18400% |
| Contains more Vitamin B1Vitamin B1 | +180% |
| Contains more Vitamin B2Vitamin B2 | +60% |
| Contains more Vitamin B6Vitamin B6 | +114.3% |
| Contains more Vitamin KVitamin K | +1459.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +258.8% |
| Contains more FatsFats | +20753.3% |
| Contains more CarbsCarbs | +2031.4% |
| Contains more OtherOther | +165.6% |
| Contains more WaterWater | +9691.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +158900% |
| Contains more Poly. FatPolyunsaturated fat | +1231.7% |
| Contains less Sat. FatSaturated fat | -99.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 1.028mg | 0.029mg | 111% |
| Vitamin K | 8.1µg | 126.3µg | 99% |
| Iron | 8.02mg | 0.86mg | 90% |
| Saturated fat | 18.519g | 0.02g | 84% |
| Manganese | 1.419mg | 0.25mg | 51% |
| Fats | 31.28g | 0.15g | 48% |
| Vitamin A | 2µg | 370µg | 41% |
| Magnesium | 146mg | 13mg | 32% |
| Calories | 546kcal | 15kcal | 27% |
| Phosphorus | 206mg | 29mg | 25% |
| Monounsaturated fat | 9.54g | 0.006g | 24% |
| Fiber | 7g | 1.3g | 23% |
| Carbs | 61.17g | 2.87g | 19% |
| Zinc | 2.01mg | 0.18mg | 17% |
| Potassium | 559mg | 194mg | 11% |
| Caffeine | 43mg | 0mg | 11% |
| Folate | 38µg | 10% | |
| Vitamin C | 9.2mg | 10% | |
| Vitamin B12 | 0.23µg | 0µg | 10% |
| Protein | 4.88g | 1.36g | 7% |
| Polyunsaturated fat | 1.092g | 0.082g | 7% |
| Selenium | 3µg | 0.6µg | 4% |
| Vitamin B1 | 0.025mg | 0.07mg | 4% |
| Vitamin B6 | 0.042mg | 0.09mg | 4% |
| Vitamin B5 | 0.297mg | 0.134mg | 3% |
| Cholesterol | 8mg | 0mg | 3% |
| Vitamin B3 | 0.725mg | 0.375mg | 2% |
| Vitamin E | 0.54mg | 0.22mg | 2% |
| Choline | 13.6mg | 2% | |
| Calcium | 56mg | 36mg | 2% |
| Vitamin B2 | 0.05mg | 0.08mg | 2% |
| Fructose | 0g | 0.43g | 1% |
| Net carbs | 54.17g | 1.57g | N/A |
| Sugar | 47.9g | 0.78g | N/A |
| Sodium | 24mg | 28mg | 0% |
| Trans fat | 0.112g | 0g | N/A |
| 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% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.085g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.947g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
9%
45%
Minerals Daily Need Coverage Score
116%
14%
Comparison summary
Which food is lower in Cholesterol?
Lettuce is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Lettuce is lower in Sugar (difference - 47.12g)
Which food is lower in Saturated fat?
Lettuce is lower in Saturated fat (difference - 18.499g)
Which food is cheaper?
Lettuce is cheaper (difference - $1.5)
Which food is richer in vitamins?
Lettuce is relatively richer in vitamins
Which food contains less Sodium?
Chocolate contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Chocolate is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Chocolate is relatively richer in minerals