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  6. Lettuce vs. Black gram

Lettuce vs. Black gram — In-Depth Nutrition Comparison

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What are the main differences between lettuce and black gram?

  • Lettuce is richer in vitamin A, yet black gram is richer in copper, iron, fiber, magnesium, manganese, phosphorus, folate, zinc, and potassium.
  • Lettuce's daily need coverage for vitamin A is 148% higher.
  • Lettuce has a lower glycemic index than black gram.

We used Lettuce, green leaf, raw and Mungo beans, mature seeds, raw types in this comparison.

Infographic

Lettuce vs Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains less SodiumSodium -26.3%
Contains more MagnesiumMagnesium +1953.8%
Contains more CalciumCalcium +283.3%
Contains more PotassiumPotassium +406.7%
Contains more IronIron +780.2%
Contains more CopperCopper +3282.8%
Contains more ZincZinc +1761.1%
Contains more PhosphorusPhosphorus +1206.9%
Contains more ManganeseManganese +510.8%
Contains more SeleniumSelenium +1266.7%

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +36900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +290%
Contains more Vitamin B2Vitamin B2 +217.5%
Contains more Vitamin B3Vitamin B3 +285.9%
Contains more Vitamin B5Vitamin B5 +576.1%
Contains more Vitamin B6Vitamin B6 +212.2%
Contains more FolateFolate +468.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lettuce Black gram DV% diff.
Copper 0.029mg 0.981mg 106%
Vitamin K 126.3µg 105%
Iron 0.86mg 7.57mg 84%
Fiber 1.3g 18.3g 68%
Magnesium 13mg 267mg 60%
Manganese 0.25mg 1.527mg 56%
Phosphorus 29mg 379mg 50%
Protein 1.36g 25.21g 48%
Folate 38µg 216µg 45%
Vitamin A 370µg 1µg 41%
Zinc 0.18mg 3.35mg 29%
Potassium 194mg 983mg 23%
Carbs 2.87g 58.99g 19%
Vitamin B1 0.07mg 0.273mg 17%
Calories 15kcal 341kcal 16%
Vitamin B5 0.134mg 0.906mg 15%
Vitamin B6 0.09mg 0.281mg 15%
Selenium 0.6µg 8.2µg 14%
Vitamin B2 0.08mg 0.254mg 13%
Calcium 36mg 138mg 10%
Vitamin C 9.2mg 0mg 10%
Polyunsaturated fat 0.082g 1.071g 7%
Vitamin B3 0.375mg 1.447mg 7%
Fats 0.15g 1.64g 2%
Choline 13.6mg 2%
Fructose 0.43g 1%
Vitamin E 0.22mg 1%
Net carbs 1.57g 40.69g N/A
Sugar 0.78g N/A
Sodium 28mg 38mg 0%
Saturated fat 0.02g 0.114g 0%
Monounsaturated fat 0.006g 0.085g 0%
Tryptophan 0.009mg 0.263mg 0%
Threonine 0.059mg 0.875mg 0%
Isoleucine 0.084mg 1.287mg 0%
Leucine 0.079mg 2.089mg 0%
Lysine 0.084mg 1.674mg 0%
Methionine 0.016mg 0.367mg 0%
Phenylalanine 0.055mg 1.473mg 0%
Valine 0.07mg 1.416mg 0%
Histidine 0.022mg 0.706mg 0%

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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more WaterWater +779.4%
Contains more ProteinProtein +1753.7%
Contains more FatsFats +993.3%
Contains more CarbsCarbs +1955.4%
Contains more OtherOther +425%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -82.5%
Contains more Mono. FatMonounsaturated fat +1316.7%
Contains more Poly. FatPolyunsaturated fat +1206.1%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.