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  6. Lettuce vs. Chicken meat

Lettuce vs. Chicken meat — In-Depth Nutrition Comparison

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Important differences between lettuce and chicken meat

  • Lettuce has more vitamin A and vitamin K; however, chicken meat has more vitamin B3, selenium, vitamin B6, phosphorus, vitamin B5, and zinc.
  • Lettuce's daily need coverage for vitamin A is 145% more.
  • Lettuce has 53 times more vitamin K than chicken meat. Lettuce has 126.3µg of vitamin K, while chicken meat has 2.4µg.
  • Lettuce is lower in saturated fat.
  • Lettuce has a higher glycemic index than chicken meat.

The food varieties used in the comparison are Lettuce, green leaf, raw and Chicken, broilers or fryers, meat, and skin, cooked, roasted.

Infographic

Lettuce vs Chicken meat 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 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Contains more CalciumCalcium +140%
Contains less SodiumSodium -65.9%
Contains more ManganeseManganese +1150%
Contains more MagnesiumMagnesium +76.9%
Contains more PotassiumPotassium +14.9%
Contains more IronIron +46.5%
Contains more CopperCopper +127.6%
Contains more ZincZinc +977.8%
Contains more PhosphorusPhosphorus +527.6%
Contains more SeleniumSelenium +3883.3%

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% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +670.8%
Contains more Vitamin KVitamin K +5162.5%
Contains more FolateFolate +660%
Contains more Vitamin EVitamin E +22.7%
Contains more Vitamin B2Vitamin B2 +110%
Contains more Vitamin B3Vitamin B3 +2163.2%
Contains more Vitamin B5Vitamin B5 +668.7%
Contains more Vitamin B6Vitamin B6 +344.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +384.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.063mg

All nutrients comparison - raw data values

Nutrient Lettuce Chicken meat DV% diff.
Vitamin K 126.3µg 2.4µg 103%
Protein 1.36g 27.3g 52%
Vitamin B3 0.375mg 8.487mg 51%
Selenium 0.6µg 23.9µg 42%
Vitamin A 370µg 48µg 36%
Cholesterol 0mg 88mg 29%
Vitamin B6 0.09mg 0.4mg 24%
Phosphorus 29mg 182mg 22%
Fats 0.15g 13.6g 21%
Polyunsaturated fat 0.082g 2.97g 19%
Vitamin B5 0.134mg 1.03mg 18%
Saturated fat 0.02g 3.79g 17%
Zinc 0.18mg 1.94mg 16%
Monounsaturated fat 0.006g 5.34g 13%
Vitamin B12 0µg 0.3µg 13%
Calories 15kcal 239kcal 11%
Choline 13.6mg 65.9mg 10%
Manganese 0.25mg 0.02mg 10%
Vitamin C 9.2mg 0mg 10%
Folate 38µg 5µg 8%
Vitamin B2 0.08mg 0.168mg 7%
Iron 0.86mg 1.26mg 5%
Fiber 1.3g 0g 5%
Copper 0.029mg 0.066mg 4%
Sodium 28mg 82mg 2%
Calcium 36mg 15mg 2%
Magnesium 13mg 23mg 2%
Fructose 0.43g 1%
Potassium 194mg 223mg 1%
Carbs 2.87g 0g 1%
Vitamin B1 0.07mg 0.063mg 1%
Net carbs 1.57g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.78g 0g N/A
Vitamin E 0.22mg 0.27mg 0%
Tryptophan 0.009mg 0.305mg 0%
Threonine 0.059mg 1.128mg 0%
Isoleucine 0.084mg 1.362mg 0%
Leucine 0.079mg 1.986mg 0%
Lysine 0.084mg 2.223mg 0%
Methionine 0.016mg 0.726mg 0%
Phenylalanine 0.055mg 1.061mg 0%
Valine 0.07mg 1.325mg 0%
Histidine 0.022mg 0.802mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.04g N/A
Omega-3 - DPA 0g 0.02g 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
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +59.8%
Contains more OtherOther +-282.9%
Contains more ProteinProtein +1907.4%
Contains more FatsFats +8966.7%

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
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +88900%
Contains more Poly. FatPolyunsaturated fat +3522%

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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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.