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  6. Lettuce vs. Beefsteak raw

Lettuce vs. Beefsteak raw — In-Depth Nutrition Comparison

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What are the differences between lettuce and beefsteak raw?

  • Lettuce is higher in vitamin A and vitamin K, yet beefsteak raw is higher in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, phosphorus, and iron.
  • Lettuce's daily need coverage for vitamin A is 148% more.
  • Lettuce has 84 times more vitamin K than beefsteak raw. While lettuce has 126.3µg of vitamin K, beefsteak raw has only 1.5µg.
  • The glycemic index of beefsteak raw is lower.

We used Lettuce, green leaf, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw types in this article.

Infographic

Lettuce vs Beefsteak raw 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.
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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +620%
Contains less SodiumSodium -49.1%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +92.3%
Contains more PotassiumPotassium +93.3%
Contains more IronIron +132.6%
Contains more CopperCopper +172.4%
Contains more ZincZinc +2844.4%
Contains more PhosphorusPhosphorus +658.6%
Contains more SeleniumSelenium +4550%

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +18400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +8320%
Contains more FolateFolate +1166.7%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +127.5%
Contains more Vitamin B3Vitamin B3 +1246.1%
Contains more Vitamin B6Vitamin B6 +503.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.075mg

All nutrients comparison - raw data values

Nutrient Lettuce Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Vitamin K 126.3µg 1.5µg 104%
Selenium 0.6µg 27.9µg 50%
Zinc 0.18mg 5.3mg 47%
Vitamin A 370µg 2µg 41%
Protein 1.36g 21.38g 40%
Vitamin B6 0.09mg 0.543mg 35%
Vitamin B3 0.375mg 5.048mg 29%
Phosphorus 29mg 220mg 27%
Cholesterol 0mg 67mg 22%
Iron 0.86mg 2mg 14%
Manganese 0.25mg 11%
Vitamin C 9.2mg 0mg 10%
Folate 38µg 3µg 9%
Saturated fat 0.02g 1.875g 8%
Fats 0.15g 5.36g 8%
Vitamin B2 0.08mg 0.182mg 8%
Monounsaturated fat 0.006g 2.354g 6%
Calories 15kcal 134kcal 6%
Copper 0.029mg 0.079mg 6%
Fiber 1.3g 0g 5%
Potassium 194mg 375mg 5%
Vitamin B5 0.134mg 3%
Calcium 36mg 5mg 3%
Magnesium 13mg 25mg 3%
Choline 13.6mg 2%
Vitamin E 0.22mg 1%
Sodium 28mg 55mg 1%
Fructose 0.43g 1%
Polyunsaturated fat 0.082g 0.189g 1%
Vitamin D 0µg 0.1µg 1%
Carbs 2.87g 0g 1%
Net carbs 1.57g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 0.78g 0g N/A
Vitamin B1 0.07mg 0.075mg 0%
Trans fat 0g 0.253g N/A
Tryptophan 0.009mg 0.262mg 0%
Threonine 0.059mg 1.099mg 0%
Isoleucine 0.084mg 1.09mg 0%
Leucine 0.079mg 2.011mg 0%
Lysine 0.084mg 2.247mg 0%
Methionine 0.016mg 0.621mg 0%
Phenylalanine 0.055mg 0.931mg 0%
Valine 0.07mg 1.152mg 0%
Histidine 0.022mg 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g 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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.2%
Contains more OtherOther +93.9%
Contains more ProteinProtein +1472.1%
Contains more FatsFats +3473.3%

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +39133.3%
Contains more Poly. FatPolyunsaturated fat +130.5%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.