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  6. Lettuce vs. Plantain raw

Lettuce vs. Plantain raw — In-Depth Nutrition Comparison

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Significant differences between lettuce and plantain raw

  • Lettuce has more vitamin A and vitamin K; however, plantain raw is richer in vitamin B6, vitamin C, potassium, copper, and magnesium.
  • Lettuce covers your daily vitamin A needs 126% more than plantain raw.
  • Plantain raw has 180 times less vitamin K than lettuce. Lettuce has 126.3µg of vitamin K, while plantain raw has 0.7µg.

Specific food types used in this comparison are Lettuce, green leaf, raw and Plantains, raw.

Infographic

Lettuce vs Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +1100%
Contains more IronIron +43.3%
Contains more ZincZinc +28.6%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +184.6%
Contains more PotassiumPotassium +157.2%
Contains more CopperCopper +179.3%
Contains more PhosphorusPhosphorus +17.2%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +150%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin AVitamin A +560.7%
Contains more Vitamin EVitamin E +57.1%
Contains more Vitamin B1Vitamin B1 +34.6%
Contains more Vitamin B2Vitamin B2 +48.1%
Contains more Vitamin KVitamin K +17942.9%
Contains more FolateFolate +72.7%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B3Vitamin B3 +82.9%
Contains more Vitamin B5Vitamin B5 +94%
Contains more Vitamin B6Vitamin B6 +232.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.5mg

All nutrients comparison - raw data values

Nutrient Lettuce Plantain raw DV% diff.
Vitamin K 126.3µg 0.7µg 105%
Vitamin A 370µg 56µg 35%
Vitamin B6 0.09mg 0.299mg 16%
Manganese 0.25mg 11%
Vitamin C 9.2mg 18.4mg 10%
Carbs 2.87g 31.89g 10%
Potassium 194mg 499mg 9%
Copper 0.029mg 0.081mg 6%
Magnesium 13mg 37mg 6%
Calories 15kcal 122kcal 5%
Folate 38µg 22µg 4%
Fiber 1.3g 2.3g 4%
Iron 0.86mg 0.6mg 3%
Vitamin B5 0.134mg 0.26mg 3%
Calcium 36mg 3mg 3%
Vitamin B3 0.375mg 0.686mg 2%
Vitamin B2 0.08mg 0.054mg 2%
Selenium 0.6µg 1.5µg 2%
Vitamin B1 0.07mg 0.052mg 2%
Vitamin E 0.22mg 0.14mg 1%
Saturated fat 0.02g 0.143g 1%
Fructose 0.43g 1%
Sodium 28mg 4mg 1%
Phosphorus 29mg 34mg 1%
Protein 1.36g 1.3g 0%
Fats 0.15g 0.37g 0%
Net carbs 1.57g 29.59g N/A
Sugar 0.78g 15g N/A
Zinc 0.18mg 0.14mg 0%
Choline 13.6mg 13.5mg 0%
Monounsaturated fat 0.006g 0.032g 0%
Polyunsaturated fat 0.082g 0.069g 0%
Tryptophan 0.009mg 0.015mg 0%
Threonine 0.059mg 0.034mg 0%
Isoleucine 0.084mg 0.036mg 0%
Leucine 0.079mg 0.059mg 0%
Lysine 0.084mg 0.06mg 0%
Methionine 0.016mg 0.017mg 0%
Phenylalanine 0.055mg 0.044mg 0%
Valine 0.07mg 0.046mg 0%
Histidine 0.022mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more WaterWater +45.5%
Contains more FatsFats +146.7%
Contains more CarbsCarbs +1011.1%
Contains more OtherOther +81.3%
~equal in Protein ~1.3g

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -86%
Contains more Poly. FatPolyunsaturated fat +18.8%
Contains more Mono. FatMonounsaturated fat +433.3%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.