Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Lettuce vs. Cod — In-Depth Nutrition Comparison

Compare

How are lettuce and cod different?

  • Lettuce is richer in vitamin A, vitamin K, and manganese, while cod is higher in vitamin B5, selenium, vitamin B12, phosphorus, vitamin B6, and vitamin B3.
  • Cod covers your daily need for vitamin B5, 3057% more than lettuce.
  • Lettuce contains 1263 times more vitamin K than cod. Lettuce contains 126.3µg of vitamin K, while cod contains 0.1µg.
  • Lettuce has a higher glycemic index (32) than cod (0).

Lettuce, green leaf, raw and Fish, cod, Atlantic, raw types were used in this article.

Infographic

Lettuce vs Cod 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%
Cod
Cod
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more CalciumCalcium +125%
Contains more IronIron +126.3%
Contains less SodiumSodium -48.1%
Contains more ManganeseManganese +1566.7%
Contains more MagnesiumMagnesium +146.2%
Contains more PotassiumPotassium +112.9%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +600%
Contains more SeleniumSelenium +5416.7%
~equal in Copper ~0.028mg

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%
Cod
Cod
7
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +820%
Contains more Vitamin AVitamin A +2983.3%
Contains more Vitamin B2Vitamin B2 +23.1%
Contains more Vitamin KVitamin K +126200%
Contains more FolateFolate +442.9%
Contains more Vitamin EVitamin E +190.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +450.1%
Contains more Vitamin B5Vitamin B5 +114079.1%
Contains more Vitamin B6Vitamin B6 +172.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +379.4%
~equal in Vitamin B1 ~0.076mg

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
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.9%
Contains more OtherOther +113.3%
Contains more ProteinProtein +1209.6%
Contains more FatsFats +346.7%

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
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains less Sat. FatSaturated fat -84.7%
Contains more Mono. FatMonounsaturated fat +1466.7%
Contains more Poly. FatPolyunsaturated fat +181.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Cod DV% diff.
Vitamin B5 0.134mg 153mg 3057%
Vitamin K 126.3µg 0.1µg 105%
Selenium 0.6µg 33.1µg 59%
Vitamin A 370µg 12µg 40%
Vitamin B12 0µg 0.91µg 38%
Protein 1.36g 17.81g 33%
Phosphorus 29mg 203mg 25%
Cholesterol 0mg 43mg 14%
Vitamin B6 0.09mg 0.245mg 12%
Vitamin B3 0.375mg 2.063mg 11%
Manganese 0.25mg 0.015mg 10%
Vitamin C 9.2mg 1mg 9%
Choline 13.6mg 65.2mg 9%
Folate 38µg 7µg 8%
Potassium 194mg 413mg 6%
Iron 0.86mg 0.38mg 6%
Vitamin D 0µg 0.9µg 5%
Fiber 1.3g 0g 5%
Magnesium 13mg 32mg 5%
Vitamin D 0IU 36IU 5%
Vitamin E 0.22mg 0.64mg 3%
Calories 15kcal 82kcal 3%
Zinc 0.18mg 0.45mg 2%
Calcium 36mg 16mg 2%
Saturated fat 0.02g 0.131g 1%
Polyunsaturated fat 0.082g 0.231g 1%
Fructose 0.43g 1%
Vitamin B2 0.08mg 0.065mg 1%
Fats 0.15g 0.67g 1%
Carbs 2.87g 0g 1%
Sodium 28mg 54mg 1%
Net carbs 1.57g 0g N/A
Sugar 0.78g 0g N/A
Copper 0.029mg 0.028mg 0%
Vitamin B1 0.07mg 0.076mg 0%
Monounsaturated fat 0.006g 0.094g 0%
Tryptophan 0.009mg 0.199mg 0%
Threonine 0.059mg 0.781mg 0%
Isoleucine 0.084mg 0.821mg 0%
Leucine 0.079mg 1.447mg 0%
Lysine 0.084mg 1.635mg 0%
Methionine 0.016mg 0.527mg 0%
Phenylalanine 0.055mg 0.695mg 0%
Valine 0.07mg 0.917mg 0%
Histidine 0.022mg 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Cod
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
45%
Lettuce
731%
Cod
Minerals Daily Need Coverage Score
14%
Lettuce
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Lettuce
Lettuce is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 26mg)
Which food is lower in Saturated fat?
Lettuce
Lettuce is lower in Saturated fat (difference - 0.111g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $0.8)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 0.78g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 32)
Which food is richer in minerals?
?
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.
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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.