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  6. Lettuce vs. Mozzarella

Lettuce vs. Mozzarella — In-Depth Nutrition Comparison

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Significant differences between lettuce and mozzarella

  • Lettuce has more vitamin A and vitamin K; however, mozzarella is richer in phosphorus, calcium, vitamin B12, selenium, zinc, and vitamin B2.
  • Lettuce covers your daily vitamin A needs 138% more than mozzarella.
  • Mozzarella has 70 times less vitamin K than lettuce. Lettuce has 126.3µg of vitamin K, while mozzarella has 1.8µg.
  • Lettuce contains less saturated fat.

Specific food types used in this comparison are Lettuce, green leaf, raw and Cheese, mozzarella, low sodium.

Infographic

Lettuce vs Mozzarella 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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more PotassiumPotassium +104.2%
Contains more IronIron +244%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +1930.6%
Contains more ZincZinc +1638.9%
Contains more PhosphorusPhosphorus +1706.9%
Contains less SodiumSodium -42.9%
Contains more SeleniumSelenium +2516.7%
~equal in Copper ~0.027mg

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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +170.1%
Contains more Vitamin EVitamin E +46.7%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B3Vitamin B3 +212.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +12.5%
Contains more Vitamin KVitamin K +6916.7%
Contains more FolateFolate +322.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +325%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +35.3%

All nutrients comparison - raw data values

Nutrient Lettuce Mozzarella DV% diff.
Vitamin K 126.3µg 1.8µg 104%
Phosphorus 29mg 524mg 71%
Calcium 36mg 731mg 70%
Protein 1.36g 27.5g 52%
Saturated fat 0.02g 10.867g 49%
Vitamin B12 0µg 0.92µg 38%
Selenium 0.6µg 15.7µg 27%
Zinc 0.18mg 3.13mg 27%
Fats 0.15g 17.1g 26%
Vitamin A 370µg 137µg 26%
Vitamin B2 0.08mg 0.34mg 20%
Cholesterol 0mg 54mg 18%
Calories 15kcal 280kcal 13%
Monounsaturated fat 0.006g 4.844g 12%
Manganese 0.25mg 11%
Vitamin C 9.2mg 0mg 10%
Iron 0.86mg 0.25mg 8%
Folate 38µg 9µg 7%
Fiber 1.3g 0g 5%
Vitamin B1 0.07mg 0.02mg 4%
Polyunsaturated fat 0.082g 0.509g 3%
Potassium 194mg 95mg 3%
Magnesium 13mg 26mg 3%
Vitamin B5 0.134mg 3%
Vitamin D 0µg 0.3µg 2%
Vitamin D 0IU 13IU 2%
Vitamin B3 0.375mg 0.12mg 2%
Choline 13.6mg 18.4mg 1%
Fructose 0.43g 1%
Vitamin B6 0.09mg 0.08mg 1%
Sodium 28mg 16mg 1%
Carbs 2.87g 3.1g 0%
Net carbs 1.57g 3.1g N/A
Sugar 0.78g 1.23g N/A
Copper 0.029mg 0.027mg 0%
Vitamin E 0.22mg 0.15mg 0%
Tryptophan 0.009mg 0%
Threonine 0.059mg 0%
Isoleucine 0.084mg 0%
Leucine 0.079mg 0%
Lysine 0.084mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.055mg 0%
Valine 0.07mg 0%
Histidine 0.022mg 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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more WaterWater +90.3%
Contains more ProteinProtein +1922.1%
Contains more FatsFats +11300%
Contains more OtherOther +275%
~equal in Carbs ~3.1g

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
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +80633.3%
Contains more Poly. FatPolyunsaturated fat +520.7%

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.