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  6. Jujube vs. Lettuce

Jujube vs. Lettuce — In-Depth Nutrition Comparison

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How are Jujube and Lettuce different?

  • Jujube is higher in Vitamin C, however, Lettuce is richer in Vitamin A RAE, and Manganese.
  • Daily need coverage for Vitamin C from Jujube is 66% higher.

Jujube, raw and Lettuce, green leaf, raw are the varieties used in this article.

Infographic

Jujube 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.
Jujube
Jujube
3
:
7
Lettuce
Lettuce
Contains more Potassium +28.9%
Contains less Sodium -89.3%
Contains more Copper +151.7%
Contains more Calcium +71.4%
Contains more Iron +79.2%
Contains more Magnesium +30%
Contains more Phosphorus +26.1%
Contains more Zinc +260%
Contains more Manganese +197.6%
Jujube
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 18% 8% 10% 23% 1% 2% 25% 11% 0%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Potassium +28.9%
Contains less Sodium -89.3%
Contains more Copper +151.7%
Contains more Calcium +71.4%
Contains more Iron +79.2%
Contains more Magnesium +30%
Contains more Phosphorus +26.1%
Contains more Zinc +260%
Contains more Manganese +197.6%

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.
Jujube
Jujube
2
:
9
Lettuce
Lettuce
Contains more Vitamin C +650%
Contains more Vitamin B3 +140%
Contains more Vitamin A +18412.5%
Contains more Vitamin B1 +250%
Contains more Vitamin B2 +100%
Contains more Vitamin B6 +11.1%
Jujube
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 230% 5% 10% 17% 0% 19% 0% 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 C +650%
Contains more Vitamin B3 +140%
Contains more Vitamin A +18412.5%
Contains more Vitamin B1 +250%
Contains more Vitamin B2 +100%
Contains more Vitamin B6 +11.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jujube
Jujube
2
:
3
Lettuce
Lettuce
Contains more Fats +33.3%
Contains more Carbs +604.9%
Contains more Protein +13.3%
Contains more Water +22%
Contains more Other +25.5%
Jujube
20% 78%
Protein: 1.2 g
Fats: 0.2 g
Carbs: 20.23 g
Water: 77.86 g
Other: 0.51 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 +33.3%
Contains more Carbs +604.9%
Contains more Protein +13.3%
Contains more Water +22%
Contains more Other +25.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jujube Lettuce Opinion
Net carbs 20.23g 1.57g Jujube
Protein 1.2g 1.36g Lettuce
Fats 0.2g 0.15g Jujube
Carbs 20.23g 2.87g Jujube
Calories 79kcal 15kcal Jujube
Fructose 0.43g Lettuce
Sugar 0.78g Jujube
Fiber 1.3g Lettuce
Calcium 21mg 36mg Lettuce
Iron 0.48mg 0.86mg Lettuce
Magnesium 10mg 13mg Lettuce
Phosphorus 23mg 29mg Lettuce
Potassium 250mg 194mg Jujube
Sodium 3mg 28mg Jujube
Zinc 0.05mg 0.18mg Lettuce
Copper 0.073mg 0.029mg Jujube
Manganese 0.084mg 0.25mg Lettuce
Selenium 0.6µg Lettuce
Vitamin A 40IU 7405IU Lettuce
Vitamin A RAE 2µg 370µg Lettuce
Vitamin E 0.22mg Lettuce
Vitamin C 69mg 9.2mg Jujube
Vitamin B1 0.02mg 0.07mg Lettuce
Vitamin B2 0.04mg 0.08mg Lettuce
Vitamin B3 0.9mg 0.375mg Jujube
Vitamin B5 0.134mg Lettuce
Vitamin B6 0.081mg 0.09mg Lettuce
Folate 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 0.02g Jujube
Monounsaturated Fat 0.006g Lettuce
Polyunsaturated fat 0.082g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jujube 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
24%
Jujube
75%
Lettuce
Minerals Daily Need Coverage Score
10%
Jujube
14%
Lettuce

Comparison summary

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 is lower in Sugar?
Jujube
Jujube is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Jujube
Jujube contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Jujube
Jujube is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Jujube
Jujube is lower in glycemic index (difference - 5)
Which food is cheaper?
Jujube
Jujube 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. Jujube - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168151/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.