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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.
Dried fruit
Dried fruit
9
:
1
Lettuce
Lettuce
Contains more Calcium +52.8%
Contains more Iron +209.3%
Contains more Magnesium +146.2%
Contains more Phosphorus +144.8%
Contains more Potassium +499%
Contains less Sodium -64.3%
Contains more Zinc +116.7%
Contains more Copper +1082.8%
Contains more Selenium +266.7%
Equal in Manganese - 0.25
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Calcium +52.8%
Contains more Iron +209.3%
Contains more Magnesium +146.2%
Contains more Phosphorus +144.8%
Contains more Potassium +499%
Contains less Sodium -64.3%
Contains more Zinc +116.7%
Contains more Copper +1082.8%
Contains more Selenium +266.7%
Equal in Manganese - 0.25

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.
Dried fruit
Dried fruit
4
:
6
Lettuce
Lettuce
Contains more Vitamin E +1868.2%
Contains more Vitamin B3 +590.4%
Contains more Vitamin B5 +285.1%
Contains more Vitamin B6 +58.9%
Contains more Vitamin A +105.5%
Contains more Vitamin C +820%
Contains more Vitamin B1 +366.7%
Contains more Folate +280%
Contains more Vitamin K +3974.2%
Equal in Vitamin B2 - 0.08
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin E +1868.2%
Contains more Vitamin B3 +590.4%
Contains more Vitamin B5 +285.1%
Contains more Vitamin B6 +58.9%
Contains more Vitamin A +105.5%
Contains more Vitamin C +820%
Contains more Vitamin B1 +366.7%
Contains more Folate +280%
Contains more Vitamin K +3974.2%
Equal in Vitamin B2 - 0.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
4
:
1
Lettuce
Lettuce
Contains more Protein +149.3%
Contains more Fats +240%
Contains more Carbs +2082.6%
Contains more Other +301.6%
Contains more Water +207.5%
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more Protein +149.3%
Contains more Fats +240%
Contains more Carbs +2082.6%
Contains more Other +301.6%
Contains more Water +207.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
2
:
1
Lettuce
Lettuce
Contains less Saturated Fat -15%
Contains more Monounsaturated Fat +1133.3%
Contains more Polyunsaturated fat +10.8%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains less Saturated Fat -15%
Contains more Monounsaturated Fat +1133.3%
Contains more Polyunsaturated fat +10.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dried fruit
Dried fruit
4
:
0
Lettuce
Lettuce
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +9088.9%
Contains more Fructose +2800%
Dried fruit
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
Lettuce
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 Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +9088.9%
Contains more Fructose +2800%

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
Net carbs 55.34g 1.57g Dried fruit
Protein 3.39g 1.36g Dried fruit
Fats 0.51g 0.15g Dried fruit
Carbs 62.64g 2.87g Dried fruit
Calories 241kcal 15kcal Dried fruit
Starch 0.35g 0g Dried fruit
Fructose 12.47g 0.43g Dried fruit
Sugar 53.44g 0.78g Lettuce
Fiber 7.3g 1.3g Dried fruit
Calcium 55mg 36mg Dried fruit
Iron 2.66mg 0.86mg Dried fruit
Magnesium 32mg 13mg Dried fruit
Phosphorus 71mg 29mg Dried fruit
Potassium 1162mg 194mg Dried fruit
Sodium 10mg 28mg Dried fruit
Zinc 0.39mg 0.18mg Dried fruit
Copper 0.343mg 0.029mg Dried fruit
Manganese 0.235mg 0.25mg Lettuce
Selenium 2.2µg 0.6µg Dried fruit
Vitamin A 3604IU 7405IU Lettuce
Vitamin A RAE 180µg 370µg Lettuce
Vitamin E 4.33mg 0.22mg Dried fruit
Vitamin C 1mg 9.2mg Lettuce
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
Folate 10µg 38µg Lettuce
Vitamin K 3.1µg 126.3µg 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
Saturated Fat 0.017g 0.02g Dried fruit
Monounsaturated Fat 0.074g 0.006g Dried fruit
Polyunsaturated fat 0.074g 0.082g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Dried fruit
75%
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.