Lettuce vs. Avocado — In-Depth Nutrition Comparison
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Significant differences between lettuce and avocadoes
- Lettuce has more vitamin A and vitamin K; however, avocadoes are richer in vitamin B5, fiber, copper, vitamin B6, vitamin E, folate, and potassium.
- Lettuce covers your daily vitamin A needs 145% more than avocadoes.
- Avocadoes have 6 times less vitamin K than lettuce. Lettuce has 126.3µg of vitamin K, while avocadoes have 21µg.
- Lettuce contains less saturated fat.
Specific food types used in this comparison are Lettuce, green leaf, raw and Avocados, raw, all commercial varieties.
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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 CalciumCalcium | +200% |
| Contains more IronIron | +56.4% |
| Contains more ManganeseManganese | +76.1% |
| Contains more SeleniumSelenium | +50% |
| Contains more MagnesiumMagnesium | +123.1% |
| Contains more PotassiumPotassium | +150% |
| Contains more CopperCopper | +555.2% |
| Contains more ZincZinc | +255.6% |
| Contains more PhosphorusPhosphorus | +79.3% |
| Contains less SodiumSodium | -75% |
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 AVitamin A | +5185.7% |
| Contains more Vitamin KVitamin K | +501.4% |
| Contains more Vitamin EVitamin E | +840.9% |
| Contains more Vitamin B2Vitamin B2 | +62.5% |
| Contains more Vitamin B3Vitamin B3 | +363.5% |
| Contains more Vitamin B5Vitamin B5 | +936.6% |
| Contains more Vitamin B6Vitamin B6 | +185.6% |
| Contains more FolateFolate | +113.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +29.7% |
| Contains more ProteinProtein | +47.1% |
| Contains more FatsFats | +9673.3% |
| Contains more CarbsCarbs | +197.2% |
| Contains more OtherOther | +146.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.1% |
| Contains more Mono. FatMonounsaturated fat | +163216.7% |
| Contains more Poly. FatPolyunsaturated fat | +2114.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more FructoseFructose | +258.3% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Glucose
~0.37g
~equal in
Lactose
~0g
~equal in
Maltose
~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 Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 126.3µg | 21µg | 88% |
| Vitamin A | 370µg | 7µg | 40% |
| Vitamin B5 | 0.134mg | 1.389mg | 25% |
| Monounsaturated fat | 0.006g | 9.799g | 24% |
| Fats | 0.15g | 14.66g | 22% |
| Fiber | 1.3g | 6.7g | 22% |
| Copper | 0.029mg | 0.19mg | 18% |
| Vitamin B6 | 0.09mg | 0.257mg | 13% |
| Polyunsaturated fat | 0.082g | 1.816g | 12% |
| Vitamin E | 0.22mg | 2.07mg | 12% |
| Folate | 38µg | 81µg | 11% |
| Saturated fat | 0.02g | 2.126g | 10% |
| Potassium | 194mg | 485mg | 9% |
| Vitamin B3 | 0.375mg | 1.738mg | 9% |
| Calories | 15kcal | 160kcal | 7% |
| Manganese | 0.25mg | 0.142mg | 5% |
| Vitamin B2 | 0.08mg | 0.13mg | 4% |
| Zinc | 0.18mg | 0.64mg | 4% |
| Magnesium | 13mg | 29mg | 4% |
| Iron | 0.86mg | 0.55mg | 4% |
| Phosphorus | 29mg | 52mg | 3% |
| Calcium | 36mg | 12mg | 2% |
| Carbs | 2.87g | 8.53g | 2% |
| Sodium | 28mg | 7mg | 1% |
| Vitamin C | 9.2mg | 10mg | 1% |
| Protein | 1.36g | 2g | 1% |
| Net carbs | 1.57g | 1.83g | N/A |
| Sugar | 0.78g | 0.66g | N/A |
| Starch | 0g | 0.11g | 0% |
| Selenium | 0.6µg | 0.4µg | 0% |
| Vitamin B1 | 0.07mg | 0.067mg | 0% |
| Choline | 13.6mg | 14.2mg | 0% |
| Tryptophan | 0.009mg | 0.025mg | 0% |
| Threonine | 0.059mg | 0.073mg | 0% |
| Isoleucine | 0.084mg | 0.084mg | 0% |
| Leucine | 0.079mg | 0.143mg | 0% |
| Lysine | 0.084mg | 0.132mg | 0% |
| Methionine | 0.016mg | 0.038mg | 0% |
| Phenylalanine | 0.055mg | 0.097mg | 0% |
| Valine | 0.07mg | 0.107mg | 0% |
| Histidine | 0.022mg | 0.049mg | 0% |
| Fructose | 0.43g | 0.12g | 0% |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
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
45%
32%
Minerals Daily Need Coverage Score
14%
21%
Comparison summary
Which food is lower in Saturated fat?
Lettuce is lower in Saturated fat (difference - 2.106g)
Which food is lower in glycemic index?
Lettuce is lower in glycemic index (difference - 8)
Which food is cheaper?
Lettuce is cheaper (difference - $0.3)
Which food is lower in Sugar?
Avocado is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Avocado contains less Sodium (difference - 21mg)
Which food is richer in vitamins?
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.