Kiwi vs. Lettuce — In-Depth Nutrition Comparison
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Differences between kiwi and lettuce
- Kiwi has more vitamin C, copper, vitamin E, and fiber, while lettuce has more vitamin A, vitamin K, iron, and manganese.
- Lettuce's daily need coverage for vitamin A is 146% higher.
- Lettuce contains 12 times less sugar than kiwi. Kiwi contains 8.99g of sugar, while lettuce contains 0.78g.
- Lettuce has a lower glycemic index. The glycemic index of lettuce is 32, while the glycemic index of kiwi is 58.
The food types used in this comparison are Kiwifruit, green, raw 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 | +30.8% |
| Contains more PotassiumPotassium | +60.8% |
| Contains more CopperCopper | +348.3% |
| Contains more PhosphorusPhosphorus | +17.2% |
| Contains less SodiumSodium | -89.3% |
| Contains more IronIron | +177.4% |
| Contains more ZincZinc | +28.6% |
| Contains more ManganeseManganese | +155.1% |
| Contains more SeleniumSelenium | +200% |
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 CVitamin C | +907.6% |
| Contains more Vitamin EVitamin E | +563.6% |
| Contains more Vitamin B5Vitamin B5 | +36.6% |
| Contains more Vitamin AVitamin A | +9150% |
| Contains more Vitamin B1Vitamin B1 | +159.3% |
| Contains more Vitamin B2Vitamin B2 | +220% |
| Contains more Vitamin B6Vitamin B6 | +42.9% |
| Contains more Vitamin KVitamin K | +213.4% |
| Contains more FolateFolate | +52% |
| Contains more CholineCholine | +74.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +246.7% |
| Contains more CarbsCarbs | +410.8% |
| Contains more ProteinProtein | +19.3% |
| Contains more WaterWater | +14.3% |
~equal in
Other
~0.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +683.3% |
| Contains more Poly. FatPolyunsaturated fat | +250% |
| Contains less Sat. FatSaturated fat | -31% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +1041.7% |
| Contains more FructoseFructose | +911.6% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 92.7mg | 9.2mg | 93% |
| Vitamin K | 40.3µg | 126.3µg | 72% |
| Vitamin A | 4µg | 370µg | 41% |
| Copper | 0.13mg | 0.029mg | 11% |
| Vitamin E | 1.46mg | 0.22mg | 8% |
| Fiber | 3g | 1.3g | 7% |
| Manganese | 0.098mg | 0.25mg | 7% |
| Iron | 0.31mg | 0.86mg | 7% |
| Fructose | 4.35g | 0.43g | 5% |
| Vitamin B2 | 0.025mg | 0.08mg | 4% |
| Vitamin B1 | 0.027mg | 0.07mg | 4% |
| Carbs | 14.66g | 2.87g | 4% |
| Folate | 25µg | 38µg | 3% |
| Potassium | 312mg | 194mg | 3% |
| Vitamin B6 | 0.063mg | 0.09mg | 2% |
| Calories | 61kcal | 15kcal | 2% |
| Choline | 7.8mg | 13.6mg | 1% |
| Sodium | 3mg | 28mg | 1% |
| Selenium | 0.2µg | 0.6µg | 1% |
| Polyunsaturated fat | 0.287g | 0.082g | 1% |
| Vitamin B5 | 0.183mg | 0.134mg | 1% |
| Phosphorus | 34mg | 29mg | 1% |
| Fats | 0.52g | 0.15g | 1% |
| Magnesium | 17mg | 13mg | 1% |
| Protein | 1.14g | 1.36g | 0% |
| Net carbs | 11.66g | 1.57g | N/A |
| Calcium | 34mg | 36mg | 0% |
| Sugar | 8.99g | 0.78g | N/A |
| Zinc | 0.14mg | 0.18mg | 0% |
| Vitamin B3 | 0.341mg | 0.375mg | 0% |
| Saturated fat | 0.029g | 0.02g | 0% |
| Monounsaturated fat | 0.047g | 0.006g | 0% |
| Tryptophan | 0.015mg | 0.009mg | 0% |
| Threonine | 0.047mg | 0.059mg | 0% |
| Isoleucine | 0.051mg | 0.084mg | 0% |
| Leucine | 0.066mg | 0.079mg | 0% |
| Lysine | 0.061mg | 0.084mg | 0% |
| Methionine | 0.024mg | 0.016mg | 0% |
| Phenylalanine | 0.044mg | 0.055mg | 0% |
| Valine | 0.057mg | 0.07mg | 0% |
| Histidine | 0.027mg | 0.022mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
39%
45%
Minerals Daily Need Coverage Score
14%
14%
Comparison summary
Which food is lower in Sugar?
Lettuce is lower in Sugar (difference - 8.21g)
Which food is lower in Saturated fat?
Lettuce is lower in Saturated fat (difference - 0.009g)
Which food is lower in glycemic index?
Lettuce is lower in glycemic index (difference - 26)
Which food is richer in vitamins?
Lettuce is relatively richer in vitamins
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 25mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($0.5)
Which food is richer in minerals?
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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.