Jerky vs. Lettuce — In-Depth Nutrition Comparison
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A recap on differences between jerky and lettuce
- Jerky has more zinc, iron, phosphorus, vitamin B12, folate, and copper; however, lettuce is higher in vitamin A and vitamin K.
- Lettuce covers your daily vitamin A needs 148% more than jerky.
- Lettuce has less saturated fat.
- The glycemic index of lettuce is higher.
Food varieties used in this article are Snacks, beef jerky, chopped, and formed 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 | +292.3% |
| Contains more PotassiumPotassium | +207.7% |
| Contains more IronIron | +530.2% |
| Contains more CopperCopper | +682.8% |
| Contains more ZincZinc | +4405.6% |
| Contains more PhosphorusPhosphorus | +1303.4% |
| Contains more SeleniumSelenium | +1683.3% |
| Contains more CalciumCalcium | +80% |
| Contains less SodiumSodium | -98.7% |
| Contains more ManganeseManganese | +125.2% |
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 | +122.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +120% |
| Contains more Vitamin B2Vitamin B2 | +77.5% |
| Contains more Vitamin B3Vitamin B3 | +361.9% |
| Contains more Vitamin B5Vitamin B5 | +21.6% |
| Contains more Vitamin B6Vitamin B6 | +98.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +252.6% |
| Contains more CholineCholine | +702.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +5391.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.3µg | 126.3µg | 103% |
| Sodium | 2081mg | 28mg | 89% |
| Zinc | 8.11mg | 0.18mg | 72% |
| Protein | 33.2g | 1.36g | 64% |
| Iron | 5.42mg | 0.86mg | 57% |
| Phosphorus | 407mg | 29mg | 54% |
| Saturated fat | 10.85g | 0.02g | 49% |
| Vitamin B12 | 0.99µg | 0µg | 41% |
| Vitamin A | 0µg | 370µg | 41% |
| Fats | 25.6g | 0.15g | 39% |
| Monounsaturated fat | 11.305g | 0.006g | 28% |
| Folate | 134µg | 38µg | 24% |
| Copper | 0.227mg | 0.029mg | 22% |
| Calories | 410kcal | 15kcal | 20% |
| Selenium | 10.7µg | 0.6µg | 18% |
| Choline | 109.1mg | 13.6mg | 17% |
| Cholesterol | 48mg | 0mg | 16% |
| Potassium | 597mg | 194mg | 12% |
| Vitamin C | 0mg | 9.2mg | 10% |
| Magnesium | 51mg | 13mg | 9% |
| Vitamin B3 | 1.732mg | 0.375mg | 8% |
| Vitamin B6 | 0.179mg | 0.09mg | 7% |
| Vitamin B1 | 0.154mg | 0.07mg | 7% |
| Polyunsaturated fat | 1.011g | 0.082g | 6% |
| Manganese | 0.111mg | 0.25mg | 6% |
| Vitamin B2 | 0.142mg | 0.08mg | 5% |
| Carbs | 11g | 2.87g | 3% |
| Fiber | 1.8g | 1.3g | 2% |
| Vitamin E | 0.49mg | 0.22mg | 2% |
| Vitamin D | 0.3µg | 0µg | 2% |
| Calcium | 20mg | 36mg | 2% |
| Vitamin D | 11IU | 0IU | 1% |
| Vitamin B5 | 0.163mg | 0.134mg | 1% |
| Fructose | 0.43g | 1% | |
| Net carbs | 9.2g | 1.57g | N/A |
| Sugar | 9g | 0.78g | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +2341.2% |
| Contains more FatsFats | +16966.7% |
| Contains more CarbsCarbs | +283.3% |
| Contains more OtherOther | +968.8% |
| Contains more WaterWater | +306.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +188316.7% |
| Contains more Poly. FatPolyunsaturated fat | +1132.9% |
| Contains less Sat. FatSaturated fat | -99.8% |
