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  6. Lettuce vs. Cardamom

Lettuce vs. Cardamom — In-Depth Nutrition Comparison

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How are Lettuce and Cardamom different?

  • Lettuce is higher in Vitamin A RAE, however, Cardamom is richer in Manganese, Iron, Fiber, Zinc, Magnesium, Copper, Calcium, Potassium, and Phosphorus.
  • Daily need coverage for Manganese from Cardamom is 1207% higher.

Lettuce, green leaf, raw and Spices, cardamom are the varieties used in this article.

Infographic

Lettuce vs Cardamom 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.
Lettuce
Lettuce
1
:
9
Cardamom
Cardamom
Contains more Calcium +963.9%
Contains more Iron +1524.4%
Contains more Magnesium +1661.5%
Contains more Phosphorus +513.8%
Contains more Potassium +476.8%
Contains less Sodium -35.7%
Contains more Zinc +4050%
Contains more Copper +1220.7%
Contains more Manganese +11100%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Cardamom
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 524% 164% 77% 99% 3% 204% 128% 3653% 0%
Contains more Calcium +963.9%
Contains more Iron +1524.4%
Contains more Magnesium +1661.5%
Contains more Phosphorus +513.8%
Contains more Potassium +476.8%
Contains less Sodium -35.7%
Contains more Zinc +4050%
Contains more Copper +1220.7%
Contains more Manganese +11100%

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
Lettuce
5
:
5
Cardamom
Cardamom
Contains more Vitamin A +∞%
Contains more Vitamin C +128.3%
Contains more Vitamin B1 +182.9%
Contains more Vitamin B2 +127.5%
Contains more Vitamin B3 +193.9%
Contains more Vitamin B6 +155.6%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Cardamom
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 70% 50% 42% 21% 0% 54% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +128.3%
Contains more Vitamin B1 +182.9%
Contains more Vitamin B2 +127.5%
Contains more Vitamin B3 +193.9%
Contains more Vitamin B6 +155.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lettuce
Lettuce
1
:
4
Cardamom
Cardamom
Contains more Water +1047.1%
Contains more Protein +691.2%
Contains more Fats +4366.7%
Contains more Carbs +2285.7%
Contains more Other +804.7%
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Cardamom
11% 7% 68% 8% 6%
Protein: 10.76 g
Fats: 6.7 g
Carbs: 68.47 g
Water: 8.28 g
Other: 5.79 g
Contains more Water +1047.1%
Contains more Protein +691.2%
Contains more Fats +4366.7%
Contains more Carbs +2285.7%
Contains more Other +804.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lettuce
Lettuce
1
:
2
Cardamom
Cardamom
Contains less Saturated Fat -97.1%
Contains more Monounsaturated Fat +14400%
Contains more Polyunsaturated fat +424.4%
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Cardamom
34% 44% 22%
Saturated Fat: 0.68 g
Monounsaturated Fat: 0.87 g
Polyunsaturated fat: 0.43 g
Contains less Saturated Fat -97.1%
Contains more Monounsaturated Fat +14400%
Contains more Polyunsaturated fat +424.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Cardamom Opinion
Net carbs 1.57g 40.47g Cardamom
Protein 1.36g 10.76g Cardamom
Fats 0.15g 6.7g Cardamom
Carbs 2.87g 68.47g Cardamom
Calories 15kcal 311kcal Cardamom
Fructose 0.43g Lettuce
Sugar 0.78g Cardamom
Fiber 1.3g 28g Cardamom
Calcium 36mg 383mg Cardamom
Iron 0.86mg 13.97mg Cardamom
Magnesium 13mg 229mg Cardamom
Phosphorus 29mg 178mg Cardamom
Potassium 194mg 1119mg Cardamom
Sodium 28mg 18mg Cardamom
Zinc 0.18mg 7.47mg Cardamom
Copper 0.029mg 0.383mg Cardamom
Manganese 0.25mg 28mg Cardamom
Selenium 0.6µg Lettuce
Vitamin A 7405IU 0IU Lettuce
Vitamin A RAE 370µg 0µg Lettuce
Vitamin E 0.22mg Lettuce
Vitamin C 9.2mg 21mg Cardamom
Vitamin B1 0.07mg 0.198mg Cardamom
Vitamin B2 0.08mg 0.182mg Cardamom
Vitamin B3 0.375mg 1.102mg Cardamom
Vitamin B5 0.134mg Lettuce
Vitamin B6 0.09mg 0.23mg Cardamom
Folate 38µg Lettuce
Vitamin K 126.3µg Lettuce
Tryptophan 0.009mg Lettuce
Threonine 0.059mg Lettuce
Isoleucine 0.084mg Lettuce
Leucine 0.079mg Lettuce
Lysine 0.084mg Lettuce
Methionine 0.016mg Lettuce
Phenylalanine 0.055mg Lettuce
Valine 0.07mg Lettuce
Histidine 0.022mg Lettuce
Saturated Fat 0.02g 0.68g Lettuce
Monounsaturated Fat 0.006g 0.87g Cardamom
Polyunsaturated fat 0.082g 0.43g Cardamom

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Cardamom
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
75%
Lettuce
20%
Cardamom
Minerals Daily Need Coverage Score
14%
Lettuce
496%
Cardamom

Comparison summary

Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.66g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $4.5)
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Cardamom
Cardamom contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Cardamom
Cardamom is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Cardamom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170919/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.