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  6. Fruit salad vs. Lettuce

Fruit salad vs. Lettuce — In-Depth Nutrition Comparison

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What are the main differences between Fruit salad and Lettuce?

  • Fruit salad has less Vitamin A RAE, Folate, Iron, Vitamin C, and Vitamin B2 than Lettuce.
  • Lettuce's daily need coverage for Vitamin A RAE is 38% higher.

We used Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids and Lettuce, green leaf, raw types in this comparison.

Infographic

Fruit salad 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.
Fruit salad
Fruit salad
2
:
8
Lettuce
Lettuce
Contains less Sodium -82.1%
Contains more Copper +72.4%
Contains more Calcium +227.3%
Contains more Iron +244%
Contains more Magnesium +62.5%
Contains more Phosphorus +107.1%
Contains more Potassium +67.2%
Contains more Zinc +28.6%
Contains more Manganese +65.6%
Fruit salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains less Sodium -82.1%
Contains more Copper +72.4%
Contains more Calcium +227.3%
Contains more Iron +244%
Contains more Magnesium +62.5%
Contains more Phosphorus +107.1%
Contains more Potassium +67.2%
Contains more Zinc +28.6%
Contains more Manganese +65.6%

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.
Fruit salad
Fruit salad
0
:
10
Lettuce
Lettuce
Contains more Vitamin A +1134.2%
Contains more Vitamin C +178.8%
Contains more Vitamin B1 +536.4%
Contains more Vitamin B2 +471.4%
Contains more Vitamin B5 +152.8%
Contains more Vitamin B6 +233.3%
Contains more Folate +1166.7%
Equal in Vitamin B3 - 0.375
Fruit salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
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 A +1134.2%
Contains more Vitamin C +178.8%
Contains more Vitamin B1 +536.4%
Contains more Vitamin B2 +471.4%
Contains more Vitamin B5 +152.8%
Contains more Vitamin B6 +233.3%
Contains more Folate +1166.7%
Equal in Vitamin B3 - 0.375

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fruit salad
Fruit salad
1
:
4
Lettuce
Lettuce
Contains more Carbs +354.7%
Contains more Protein +166.7%
Contains more Fats +400%
Contains more Water +10.2%
Contains more Other +146.2%
Fruit salad
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 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 Carbs +354.7%
Contains more Protein +166.7%
Contains more Fats +400%
Contains more Water +10.2%
Contains more Other +146.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fruit salad
Fruit salad
1
:
2
Lettuce
Lettuce
Contains less Saturated Fat -80%
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated fat +645.5%
Fruit salad
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains less Saturated Fat -80%
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated fat +645.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fruit salad Lettuce Opinion
Net carbs 12.05g 1.57g Fruit salad
Protein 0.51g 1.36g Lettuce
Fats 0.03g 0.15g Lettuce
Carbs 13.05g 2.87g Fruit salad
Calories 50kcal 15kcal Fruit salad
Fructose 0.43g Lettuce
Sugar 0.78g Fruit salad
Fiber 1g 1.3g Lettuce
Calcium 11mg 36mg Lettuce
Iron 0.25mg 0.86mg Lettuce
Magnesium 8mg 13mg Lettuce
Phosphorus 14mg 29mg Lettuce
Potassium 116mg 194mg Lettuce
Sodium 5mg 28mg Fruit salad
Zinc 0.14mg 0.18mg Lettuce
Copper 0.05mg 0.029mg Fruit salad
Manganese 0.151mg 0.25mg Lettuce
Selenium 0.6µg Lettuce
Vitamin A 600IU 7405IU Lettuce
Vitamin A RAE 30µg 370µg Lettuce
Vitamin E 0.22mg Lettuce
Vitamin C 3.3mg 9.2mg Lettuce
Vitamin B1 0.011mg 0.07mg Lettuce
Vitamin B2 0.014mg 0.08mg Lettuce
Vitamin B3 0.356mg 0.375mg Lettuce
Vitamin B5 0.053mg 0.134mg Lettuce
Vitamin B6 0.027mg 0.09mg Lettuce
Folate 3µg 38µg Lettuce
Vitamin K 126.3µg Lettuce
Tryptophan 0.009mg Lettuce
Threonine 0.059mg Lettuce
Isoleucine 0.084mg Lettuce
Leucine 0.079mg Lettuce
Lysine 0.084mg Lettuce
Methionine 0.016mg Lettuce
Phenylalanine 0.055mg Lettuce
Valine 0.07mg Lettuce
Histidine 0.022mg Lettuce
Saturated Fat 0.004g 0.02g Fruit salad
Monounsaturated Fat 0.005g 0.006g Lettuce
Polyunsaturated fat 0.011g 0.082g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit salad 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
6%
Fruit salad
75%
Lettuce
Minerals Daily Need Coverage Score
8%
Fruit salad
14%
Lettuce

Comparison summary

Which food is richer in minerals?
Lettuce
Lettuce is relatively richer in minerals
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Lettuce
Lettuce is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.016g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.