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  6. Dried fruit vs. Lettuce

Dried fruit vs. Lettuce — In-Depth Nutrition Comparison

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A recap on differences between Dried fruit and Lettuce

  • Dried fruit has more Copper, Potassium, Vitamin E , Fiber, Iron, Vitamin B3, and Vitamin B5, however, Lettuce is higher in Vitamin K, Vitamin A RAE, and Vitamin C.
  • Lettuce covers your daily Vitamin K needs 103% more than Dried fruit.
  • Lettuce contains 20 times less Vitamin E than Dried fruit. Dried fruit contains 4.33mg of Vitamin E , while Lettuce contains 0.22mg.

Food varieties used in this article are Apricots, dried, sulfured, uncooked and Lettuce, green leaf, raw.

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 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 MagnesiumMagnesium +146.2%
Contains more CalciumCalcium +52.8%
Contains more PotassiumPotassium +499%
Contains more IronIron +209.3%
Contains more CopperCopper +1082.8%
Contains more ZincZinc +116.7%
Contains more PhosphorusPhosphorus +144.8%
Contains less SodiumSodium -64.3%
Contains more SeleniumSelenium +266.7%
~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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 31% 444% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin E Vitamin E +1868.2%
Contains more Vitamin B3Vitamin B3 +590.4%
Contains more Vitamin B5Vitamin B5 +285.1%
Contains more Vitamin B6Vitamin B6 +58.9%
Contains more Vitamin CVitamin C +820%
Contains more Vitamin AVitamin A +105.5%
Contains more Vitamin B1Vitamin B1 +366.7%
Contains more Vitamin KVitamin K +3974.2%
Contains more FolateFolate +280%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.08mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.6mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +149.3%
Contains more FatsFats +240%
Contains more CarbsCarbs +2082.6%
Contains more OtherOther +301.6%
Contains more WaterWater +207.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 less Sat. FatSaturated Fat -15%
Contains more Mono. FatMonounsaturated Fat +1133.3%
Contains more Poly. FatPolyunsaturated fat +10.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +9088.9%
Contains more FructoseFructose +2800%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dried fruit Lettuce Opinion
Calories 241kcal 15kcal Dried fruit
Protein 3.39g 1.36g Dried fruit
Fats 0.51g 0.15g Dried fruit
Vitamin C 1mg 9.2mg Lettuce
Net carbs 55.34g 1.57g Dried fruit
Carbs 62.64g 2.87g Dried fruit
Magnesium 32mg 13mg Dried fruit
Calcium 55mg 36mg Dried fruit
Potassium 1162mg 194mg Dried fruit
Iron 2.66mg 0.86mg Dried fruit
Sugar 53.44g 0.78g Lettuce
Fiber 7.3g 1.3g Dried fruit
Copper 0.343mg 0.029mg Dried fruit
Zinc 0.39mg 0.18mg Dried fruit
Starch 0.35g 0g Dried fruit
Phosphorus 71mg 29mg Dried fruit
Sodium 10mg 28mg Dried fruit
Vitamin A 3604IU 7405IU Lettuce
Vitamin A RAE 180µg 370µg Lettuce
Vitamin E 4.33mg 0.22mg Dried fruit
Manganese 0.235mg 0.25mg Lettuce
Selenium 2.2µg 0.6µg Dried fruit
Vitamin B1 0.015mg 0.07mg Lettuce
Vitamin B2 0.074mg 0.08mg Lettuce
Vitamin B3 2.589mg 0.375mg Dried fruit
Vitamin B5 0.516mg 0.134mg Dried fruit
Vitamin B6 0.143mg 0.09mg Dried fruit
Vitamin K 3.1µg 126.3µg Lettuce
Folate 10µg 38µg Lettuce
Choline 13.9mg 13.6mg Dried fruit
Saturated Fat 0.017g 0.02g Dried fruit
Monounsaturated Fat 0.074g 0.006g Dried fruit
Polyunsaturated fat 0.074g 0.082g Lettuce
Tryptophan 0.016mg 0.009mg Dried fruit
Threonine 0.073mg 0.059mg Dried fruit
Isoleucine 0.063mg 0.084mg Lettuce
Leucine 0.105mg 0.079mg Dried fruit
Lysine 0.083mg 0.084mg Lettuce
Methionine 0.015mg 0.016mg Lettuce
Phenylalanine 0.062mg 0.055mg Dried fruit
Valine 0.078mg 0.07mg Dried fruit
Histidine 0.047mg 0.022mg Dried fruit
Fructose 12.47g 0.43g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit 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
36%
Dried fruit
69%
Lettuce
Minerals Daily Need Coverage Score
44%
Dried fruit
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 52.66g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $1.5)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.