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  6. Kiwifruit vs. Lettuce

Kiwifruit vs. Lettuce — In-Depth Nutrition Comparison

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Differences between Kiwifruit and Lettuce

  • Kiwifruit has more Vitamin C, Copper, Vitamin E , and Fiber, while Lettuce has more Vitamin K, Vitamin A RAE, Iron, and Manganese.
  • Kiwifruit's daily need coverage for Vitamin C is 93% higher.
  • Lettuce contains 12 times less Sugar than Kiwifruit. Kiwifruit contains 8.99g of Sugar, while Lettuce contains 0.78g.

The food types used in this comparison are Kiwifruit, green, raw and Lettuce, green leaf, raw.

Infographic

Kiwifruit 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.
Kiwifruit
Kiwifruit
5
:
5
Lettuce
Lettuce
Contains more Magnesium +30.8%
Contains more Phosphorus +17.2%
Contains more Potassium +60.8%
Contains less Sodium -89.3%
Contains more Copper +348.3%
Contains more Iron +177.4%
Contains more Zinc +28.6%
Contains more Manganese +155.1%
Contains more Selenium +200%
Equal in Calcium - 36
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Magnesium +30.8%
Contains more Phosphorus +17.2%
Contains more Potassium +60.8%
Contains less Sodium -89.3%
Contains more Copper +348.3%
Contains more Iron +177.4%
Contains more Zinc +28.6%
Contains more Manganese +155.1%
Contains more Selenium +200%
Equal in Calcium - 36

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.
Kiwifruit
Kiwifruit
3
:
7
Lettuce
Lettuce
Contains more Vitamin E +563.6%
Contains more Vitamin C +907.6%
Contains more Vitamin B5 +36.6%
Contains more Vitamin A +8411.5%
Contains more Vitamin B1 +159.3%
Contains more Vitamin B2 +220%
Contains more Vitamin B6 +42.9%
Contains more Folate +52%
Contains more Vitamin K +213.4%
Equal in Vitamin B3 - 0.375
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
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 E +563.6%
Contains more Vitamin C +907.6%
Contains more Vitamin B5 +36.6%
Contains more Vitamin A +8411.5%
Contains more Vitamin B1 +159.3%
Contains more Vitamin B2 +220%
Contains more Vitamin B6 +42.9%
Contains more Folate +52%
Contains more Vitamin K +213.4%
Equal in Vitamin B3 - 0.375

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwifruit
Kiwifruit
2
:
3
Lettuce
Lettuce
Contains more Fats +246.7%
Contains more Carbs +410.8%
Contains more Protein +19.3%
Contains more Water +14.3%
Equal in Other - 0.64
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 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 +246.7%
Contains more Carbs +410.8%
Contains more Protein +19.3%
Contains more Water +14.3%
Equal in Other - 0.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwifruit
Kiwifruit
2
:
1
Lettuce
Lettuce
Contains more Monounsaturated Fat +683.3%
Contains more Polyunsaturated fat +250%
Contains less Saturated Fat -31%
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +683.3%
Contains more Polyunsaturated fat +250%
Contains less Saturated Fat -31%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kiwifruit
Kiwifruit
5
:
0
Lettuce
Lettuce
Contains more Sucrose +∞%
Contains more Glucose +1041.7%
Contains more Fructose +911.6%
Contains more Maltose +∞%
Contains more Galactose +∞%
Kiwifruit
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Lettuce
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +1041.7%
Contains more Fructose +911.6%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwifruit Lettuce Opinion
Net carbs 11.66g 1.57g Kiwifruit
Protein 1.14g 1.36g Lettuce
Fats 0.52g 0.15g Kiwifruit
Carbs 14.66g 2.87g Kiwifruit
Calories 61kcal 15kcal Kiwifruit
Fructose 4.35g 0.43g Kiwifruit
Sugar 8.99g 0.78g Lettuce
Fiber 3g 1.3g Kiwifruit
Calcium 34mg 36mg Lettuce
Iron 0.31mg 0.86mg Lettuce
Magnesium 17mg 13mg Kiwifruit
Phosphorus 34mg 29mg Kiwifruit
Potassium 312mg 194mg Kiwifruit
Sodium 3mg 28mg Kiwifruit
Zinc 0.14mg 0.18mg Lettuce
Copper 0.13mg 0.029mg Kiwifruit
Manganese 0.098mg 0.25mg Lettuce
Selenium 0.2µg 0.6µg Lettuce
Vitamin A 87IU 7405IU Lettuce
Vitamin A RAE 4µg 370µg Lettuce
Vitamin E 1.46mg 0.22mg Kiwifruit
Vitamin C 92.7mg 9.2mg Kiwifruit
Vitamin B1 0.027mg 0.07mg Lettuce
Vitamin B2 0.025mg 0.08mg Lettuce
Vitamin B3 0.341mg 0.375mg Lettuce
Vitamin B5 0.183mg 0.134mg Kiwifruit
Vitamin B6 0.063mg 0.09mg Lettuce
Folate 25µg 38µg Lettuce
Vitamin K 40.3µg 126.3µg Lettuce
Tryptophan 0.015mg 0.009mg Kiwifruit
Threonine 0.047mg 0.059mg Lettuce
Isoleucine 0.051mg 0.084mg Lettuce
Leucine 0.066mg 0.079mg Lettuce
Lysine 0.061mg 0.084mg Lettuce
Methionine 0.024mg 0.016mg Kiwifruit
Phenylalanine 0.044mg 0.055mg Lettuce
Valine 0.057mg 0.07mg Lettuce
Histidine 0.027mg 0.022mg Kiwifruit
Saturated Fat 0.029g 0.02g Lettuce
Monounsaturated Fat 0.047g 0.006g Kiwifruit
Polyunsaturated fat 0.287g 0.082g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit 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
42%
Kiwifruit
75%
Lettuce
Minerals Daily Need Coverage Score
14%
Kiwifruit
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 8.21g)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 26)
Which food is richer in vitamins?
Lettuce
Lettuce is relatively richer in vitamins
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 25mg)
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)
Which food is richer in minerals?
?
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.

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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.