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Lettuce vs. Babassu oil — In-Depth Nutrition Comparison

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What are the differences between lettuce and babassu oil?

  • Lettuce is higher in vitamin A, iron, vitamin C, folate, vitamin B6, vitamin B2, vitamin B1, and potassium, yet babassu oil is higher in vitamin E.
  • Babassu oil's daily need coverage for saturated fat is 406% more.
  • The amount of saturated fat in lettuce is lower.
  • The glycemic index of babassu oil is lower.

We used Lettuce, green leaf, raw and Oil, babassu types in this article.

Infographic

Lettuce vs Babassu oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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.
Lettuce
10
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 0% 0% 382% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +8581.8%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +66566.7%

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
86% 12% 2%
Saturated fat: Sat. Fat 81.2 g
Monounsaturated fat: Mono. Fat 11.4 g
Polyunsaturated fat: Poly. Fat 1.6 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +189900%
Contains more Poly. FatPolyunsaturated fat +1851.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Babassu oil DV% diff.
Saturated fat 0.02g 81.2g 369%
Fats 0.15g 100g 154%
Vitamin E 0.22mg 19.1mg 126%
Vitamin K 126.3µg 105%
Calories 15kcal 884kcal 43%
Vitamin A 370µg 0µg 41%
Monounsaturated fat 0.006g 11.4g 28%
Iron 0.86mg 0mg 11%
Manganese 0.25mg 11%
Vitamin C 9.2mg 0mg 10%
Polyunsaturated fat 0.082g 1.6g 10%
Folate 38µg 0µg 10%
Vitamin B6 0.09mg 0mg 7%
Vitamin B2 0.08mg 0mg 6%
Vitamin B1 0.07mg 0mg 6%
Potassium 194mg 0mg 6%
Fiber 1.3g 0g 5%
Phosphorus 29mg 0mg 4%
Calcium 36mg 0mg 4%
Magnesium 13mg 0mg 3%
Copper 0.029mg 3%
Protein 1.36g 0g 3%
Vitamin B5 0.134mg 0mg 3%
Choline 13.6mg 2%
Zinc 0.18mg 0mg 2%
Vitamin B3 0.375mg 0mg 2%
Carbs 2.87g 0g 1%
Sodium 28mg 0mg 1%
Fructose 0.43g 1%
Selenium 0.6µg 0µg 1%
Net carbs 1.57g 0g N/A
Sugar 0.78g 0g N/A
Tryptophan 0.009mg 0mg 0%
Threonine 0.059mg 0mg 0%
Isoleucine 0.084mg 0mg 0%
Leucine 0.079mg 0mg 0%
Lysine 0.084mg 0mg 0%
Methionine 0.016mg 0mg 0%
Phenylalanine 0.055mg 0mg 0%
Valine 0.07mg 0mg 0%
Histidine 0.022mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Babassu oil
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
29%
Babassu oil
Minerals Daily Need Coverage Score
14%
Lettuce
0%
Babassu oil

Comparison summary

Which food is lower in Saturated fat?
Lettuce
Lettuce is lower in Saturated fat (difference - 81.18g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $3)
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?
Babassu oil
Babassu oil is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Babassu oil
Babassu oil contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Babassu oil
Babassu oil is lower in glycemic index (difference - 32)
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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/nutrients
  2. Babassu oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171428/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.