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Lettuce vs. Beef broiled — In-Depth Nutrition Comparison

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Differences between lettuce and beef broiled

  • Lettuce has more vitamin A and vitamin K, while beef broiled has more vitamin B12, zinc, selenium, vitamin B3, phosphorus, and vitamin B6.
  • Lettuce's daily need coverage for vitamin A is 148% higher.
  • Beef broiled contains 105 times less vitamin K than lettuce. Lettuce contains 126.3µg of vitamin K, while beef broiled contains 1.2µg.
  • The amount of saturated fat in lettuce is lower.
  • Beef broiled has a lower glycemic index. The glycemic index of beef broiled is 0, while the glycemic index of lettuce is 32.

The food types used in this comparison are Lettuce, green leaf, raw and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled.

Infographic

Lettuce vs Beef broiled 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 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Contains more CalciumCalcium +100%
Contains less SodiumSodium -61.1%
Contains more ManganeseManganese +1983.3%
Contains more MagnesiumMagnesium +61.5%
Contains more PotassiumPotassium +63.9%
Contains more IronIron +202.3%
Contains more CopperCopper +193.1%
Contains more ZincZinc +3405.6%
Contains more PhosphorusPhosphorus +582.8%
Contains more SeleniumSelenium +3483.3%

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 0% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +12233.3%
Contains more Vitamin EVitamin E +83.3%
Contains more Vitamin B1Vitamin B1 +52.2%
Contains more Vitamin KVitamin K +10425%
Contains more FolateFolate +322.2%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B3Vitamin B3 +1334.1%
Contains more Vitamin B5Vitamin B5 +391%
Contains more Vitamin B6Vitamin B6 +324.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +505.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Lettuce Beef broiled DV% diff.
Vitamin B12 0µg 2.64µg 110%
Vitamin K 126.3µg 1.2µg 104%
Zinc 0.18mg 6.31mg 56%
Protein 1.36g 25.93g 49%
Vitamin A 370µg 3µg 41%
Selenium 0.6µg 21.5µg 38%
Vitamin B3 0.375mg 5.378mg 31%
Cholesterol 0mg 88mg 29%
Saturated fat 0.02g 5.895g 27%
Phosphorus 29mg 198mg 24%
Fats 0.15g 15.41g 23%
Vitamin B6 0.09mg 0.382mg 22%
Iron 0.86mg 2.6mg 22%
Monounsaturated fat 0.006g 6.668g 17%
Choline 13.6mg 82.4mg 13%
Calories 15kcal 250kcal 12%
Manganese 0.25mg 0.012mg 10%
Vitamin B5 0.134mg 0.658mg 10%
Vitamin C 9.2mg 0mg 10%
Vitamin B2 0.08mg 0.176mg 7%
Folate 38µg 9µg 7%
Copper 0.029mg 0.085mg 6%
Fiber 1.3g 0g 5%
Potassium 194mg 318mg 4%
Polyunsaturated fat 0.082g 0.484g 3%
Magnesium 13mg 21mg 2%
Sodium 28mg 72mg 2%
Vitamin B1 0.07mg 0.046mg 2%
Calcium 36mg 18mg 2%
Fructose 0.43g 1%
Carbs 2.87g 0g 1%
Vitamin E 0.22mg 0.12mg 1%
Net carbs 1.57g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.78g 0g N/A
Trans fat 0g 0.572g N/A
Tryptophan 0.009mg 0.094mg 0%
Threonine 0.059mg 0.72mg 0%
Isoleucine 0.084mg 0.822mg 0%
Leucine 0.079mg 1.45mg 0%
Lysine 0.084mg 1.54mg 0%
Methionine 0.016mg 0.478mg 0%
Phenylalanine 0.055mg 0.725mg 0%
Valine 0.07mg 0.914mg 0%
Histidine 0.022mg 0.604mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0g 0.016g N/A
Omega-6 - Gamma-linoleic acid 0.012g N/A

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
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +63.8%
Contains more ProteinProtein +1806.6%
Contains more FatsFats +10173.3%
~equal in Other ~0.68g

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
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +111033.3%
Contains more Poly. FatPolyunsaturated fat +490.2%

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. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.