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  6. Grape vs. Lettuce

Grape vs. Lettuce — In-Depth Nutrition Comparison

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The main differences between Grape and Lettuce

  • Grape has more Manganese, however, Lettuce has more Vitamin K, Vitamin A RAE, Folate, Iron, and Vitamin C.
  • Daily need coverage for Vitamin K from Lettuce is 93% higher.
  • Lettuce has 21 times less Sugar than Grape. Grape has 16.25g of Sugar, while Lettuce has 0.78g.

Food types used in this article are Grapes, american type (slip skin), raw and Lettuce, green leaf, raw.

Infographic

Grape 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.
Grape
Grape
3
:
7
Lettuce
Lettuce
Contains less Sodium -92.9%
Contains more Copper +37.9%
Contains more Manganese +187.2%
Contains more Calcium +157.1%
Contains more Iron +196.6%
Contains more Magnesium +160%
Contains more Phosphorus +190%
Contains more Zinc +350%
Contains more Selenium +500%
Equal in Potassium - 194
Grape
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 4% 5% 17% 1% 2% 14% 94% 1%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains less Sodium -92.9%
Contains more Copper +37.9%
Contains more Manganese +187.2%
Contains more Calcium +157.1%
Contains more Iron +196.6%
Contains more Magnesium +160%
Contains more Phosphorus +190%
Contains more Zinc +350%
Contains more Selenium +500%
Equal in Potassium - 194

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.
Grape
Grape
2
:
8
Lettuce
Lettuce
Contains more Vitamin B1 +31.4%
Contains more Vitamin B6 +22.2%
Contains more Vitamin A +7305%
Contains more Vitamin E +15.8%
Contains more Vitamin C +130%
Contains more Vitamin B2 +40.4%
Contains more Vitamin B3 +25%
Contains more Vitamin B5 +458.3%
Contains more Folate +850%
Contains more Vitamin K +765.1%
Grape
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
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 B1 +31.4%
Contains more Vitamin B6 +22.2%
Contains more Vitamin A +7305%
Contains more Vitamin E +15.8%
Contains more Vitamin C +130%
Contains more Vitamin B2 +40.4%
Contains more Vitamin B3 +25%
Contains more Vitamin B5 +458.3%
Contains more Folate +850%
Contains more Vitamin K +765.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape
Grape
2
:
3
Lettuce
Lettuce
Contains more Fats +133.3%
Contains more Carbs +497.6%
Contains more Protein +115.9%
Contains more Water +16.8%
Contains more Other +12.3%
Grape
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 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 Fats +133.3%
Contains more Carbs +497.6%
Contains more Protein +115.9%
Contains more Water +16.8%
Contains more Other +12.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape
Grape
2
:
1
Lettuce
Lettuce
Contains more Monounsaturated Fat +133.3%
Contains more Polyunsaturated fat +24.4%
Contains less Saturated Fat -82.5%
Grape
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +133.3%
Contains more Polyunsaturated fat +24.4%
Contains less Saturated Fat -82.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grape Lettuce Opinion
Net carbs 16.25g 1.57g Grape
Protein 0.63g 1.36g Lettuce
Fats 0.35g 0.15g Grape
Carbs 17.15g 2.87g Grape
Calories 67kcal 15kcal Grape
Fructose 0.43g Lettuce
Sugar 16.25g 0.78g Lettuce
Fiber 0.9g 1.3g Lettuce
Calcium 14mg 36mg Lettuce
Iron 0.29mg 0.86mg Lettuce
Magnesium 5mg 13mg Lettuce
Phosphorus 10mg 29mg Lettuce
Potassium 191mg 194mg Lettuce
Sodium 2mg 28mg Grape
Zinc 0.04mg 0.18mg Lettuce
Copper 0.04mg 0.029mg Grape
Manganese 0.718mg 0.25mg Grape
Selenium 0.1µg 0.6µg Lettuce
Vitamin A 100IU 7405IU Lettuce
Vitamin A RAE 5µg 370µg Lettuce
Vitamin E 0.19mg 0.22mg Lettuce
Vitamin C 4mg 9.2mg Lettuce
Vitamin B1 0.092mg 0.07mg Grape
Vitamin B2 0.057mg 0.08mg Lettuce
Vitamin B3 0.3mg 0.375mg Lettuce
Vitamin B5 0.024mg 0.134mg Lettuce
Vitamin B6 0.11mg 0.09mg Grape
Folate 4µg 38µg Lettuce
Vitamin K 14.6µg 126.3µg Lettuce
Tryptophan 0.003mg 0.009mg Lettuce
Threonine 0.017mg 0.059mg Lettuce
Isoleucine 0.005mg 0.084mg Lettuce
Leucine 0.013mg 0.079mg Lettuce
Lysine 0.014mg 0.084mg Lettuce
Methionine 0.021mg 0.016mg Grape
Phenylalanine 0.013mg 0.055mg Lettuce
Valine 0.017mg 0.07mg Lettuce
Histidine 0.023mg 0.022mg Grape
Saturated Fat 0.114g 0.02g Lettuce
Monounsaturated Fat 0.014g 0.006g Grape
Polyunsaturated fat 0.102g 0.082g Grape

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape 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
11%
Grape
75%
Lettuce
Minerals Daily Need Coverage Score
15%
Grape
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 15.47g)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.094g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Lettuce
Lettuce is relatively richer in minerals
Which food is richer in vitamins?
Lettuce
Lettuce is relatively richer in vitamins
Which food contains less Sodium?
Grape
Grape contains less Sodium (difference - 26mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)

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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.