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Lettuce vs. Apple strudel — In-Depth Nutrition Comparison

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What are the differences between lettuce and apple strudel?

  • Lettuce is higher in vitamin A, vitamin K, vitamin C, and iron, yet apple strudel is higher in selenium, vitamin B12, and vitamin E.
  • Lettuce's daily need coverage for vitamin A is 148% more.
  • Lettuce has 44 times more vitamin K than apple strudel. While lettuce has 126.3µg of vitamin K, apple strudel has only 2.9µg.
  • The amount of sodium in lettuce is lower.
  • The glycemic index of lettuce is lower.

We used Lettuce, green leaf, raw and Strudel, apple types in this article.

Infographic

Lettuce vs Apple strudel infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 13% 16% 10% 5.2% 14% 18% 25% 33%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +30.2%
Contains more IronIron +104.8%
Contains less SodiumSodium -79.3%
Contains more ManganeseManganese +31.6%
Contains more PhosphorusPhosphorus +13.8%
Contains more SeleniumSelenium +916.7%
~equal in Copper ~0.03mg
~equal in Zinc ~0.19mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.7% 2% 28% 0% 10% 5.8% 6.2% 16% 11% 28% 7.3% 21% 9.5%
Contains more Vitamin CVitamin C +441.2%
Contains more Vitamin AVitamin A +6066.7%
Contains more Vitamin B1Vitamin B1 +75%
Contains more Vitamin B2Vitamin B2 +220%
Contains more Vitamin B3Vitamin B3 +13.6%
Contains more Vitamin B6Vitamin B6 +95.7%
Contains more Vitamin KVitamin K +4255.2%
Contains more FolateFolate +35.7%
Contains more Vitamin EVitamin E +545.5%
Contains more Vitamin B5Vitamin B5 +101.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +27.9%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
3% 11% 41% 44%
Protein: 3.3 g
Fats: 11.2 g
Carbs: 41.1 g
Water: 43.5 g
Other: 0.9 g
Contains more WaterWater +118.3%
Contains more ProteinProtein +142.6%
Contains more FatsFats +7366.7%
Contains more CarbsCarbs +1332.1%
Contains more OtherOther +40.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
19% 31% 50%
Saturated fat: Sat. Fat 2.044 g
Monounsaturated fat: Mono. Fat 3.267 g
Polyunsaturated fat: Poly. Fat 5.315 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +54350%
Contains more Poly. FatPolyunsaturated fat +6381.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Apple strudel DV% diff.
Vitamin K 126.3µg 2.9µg 103%
Vitamin A 370µg 6µg 40%
Polyunsaturated fat 0.082g 5.315g 35%
Fats 0.15g 11.2g 17%
Calories 15kcal 274kcal 13%
Carbs 2.87g 41.1g 13%
Selenium 0.6µg 6.1µg 10%
Saturated fat 0.02g 2.044g 9%
Vitamin B12 0µg 0.22µg 9%
Vitamin C 9.2mg 1.7mg 8%
Monounsaturated fat 0.006g 3.267g 8%
Vitamin E 0.22mg 1.42mg 8%
Lysine 0.084mg 153mg 7%
Iron 0.86mg 0.42mg 6%
Sodium 28mg 135mg 5%
Protein 1.36g 3.3g 4%
Vitamin B2 0.08mg 0.025mg 4%
Fiber 1.3g 2.2g 4%
Folate 38µg 28µg 3%
Manganese 0.25mg 0.19mg 3%
Vitamin B1 0.07mg 0.04mg 3%
Vitamin B5 0.134mg 0.27mg 3%
Vitamin B6 0.09mg 0.046mg 3%
Calcium 36mg 15mg 2%
Cholesterol 0mg 6mg 2%
Fructose 0.43g 1%
Magnesium 13mg 9mg 1%
Choline 13.6mg 17.4mg 1%
Phosphorus 29mg 33mg 1%
Potassium 194mg 149mg 1%
Net carbs 1.57g 38.9g N/A
Sugar 0.78g 25.75g N/A
Copper 0.029mg 0.03mg 0%
Zinc 0.18mg 0.19mg 0%
Vitamin B3 0.375mg 0.33mg 0%
Tryptophan 0.009mg 0.039mg 0%
Threonine 0.059mg 0.119mg 0%
Isoleucine 0.084mg 0.147mg 0%
Leucine 0.079mg 0.257mg 0%
Methionine 0.016mg 0.067mg 0%
Phenylalanine 0.055mg 0.151mg 0%
Valine 0.07mg 0.164mg 0%
Histidine 0.022mg 0.076mg 0%
Omega-3 - DHA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Apple strudel
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
45%
Lettuce
12%
Apple strudel
Minerals Daily Need Coverage Score
14%
Lettuce
14%
Apple strudel

Comparison summary

Which food is lower in Cholesterol?
Lettuce
Lettuce is lower in Cholesterol (difference - 6mg)
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 24.97g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 107mg)
Which food is lower in Saturated fat?
Lettuce
Lettuce is lower in Saturated fat (difference - 2.024g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Lettuce
Lettuce is relatively richer in vitamins
Which food is cheaper?
Apple strudel
Apple strudel is cheaper (difference - $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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/nutrients
  2. Apple strudel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175032/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.