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Lettuce vs. Danish pastry — In-Depth Nutrition Comparison

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How are lettuce and danish pastry different?

  • Lettuce is richer in vitamin A, vitamin K, and vitamin C, while danish pastry is higher in selenium, vitamin B2, iron, phosphorus, and vitamin B3.
  • Lettuce covers your daily need for vitamin A, 146% more than danish pastry.
  • Lettuce contains 92 times more vitamin C than danish pastry. Lettuce contains 9.2mg of vitamin C, while danish pastry contains 0.1mg.
  • Lettuce is lower in sodium.
  • Danish pastry has a higher glycemic index (50) than lettuce (32).

Lettuce, green leaf, raw and Danish pastry, cheese types were used in this article.

Infographic

Lettuce vs Danish pastry infographic
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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 11% 11% 8.6% 68% 30% 19% 46% 54% 46% 103%
Contains more PotassiumPotassium +98%
Contains less SodiumSodium -93.3%
Contains more MagnesiumMagnesium +15.4%
Contains more IronIron +109.3%
Contains more CopperCopper +206.9%
Contains more ZincZinc +288.9%
Contains more PhosphorusPhosphorus +272.4%
Contains more ManganeseManganese +40.4%
Contains more SeleniumSelenium +3050%
~equal in Calcium ~35mg

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 0.33% 12% 7% 0% 48% 60% 38% 18% 9.2% 25% 17% 45% 11%
Contains more Vitamin CVitamin C +9100%
Contains more Vitamin AVitamin A +957.1%
Contains more Vitamin B6Vitamin B6 +125%
Contains more Vitamin KVitamin K +1730.4%
Contains more Vitamin EVitamin E +59.1%
Contains more Vitamin B1Vitamin B1 +171.4%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin B3Vitamin B3 +433.3%
Contains more Vitamin B5Vitamin B5 +126.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +57.9%
Contains more CholineCholine +47.8%
~equal in Vitamin D ~0µg

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
8% 22% 37% 31%
Protein: 8 g
Fats: 21.9 g
Carbs: 37.2 g
Water: 31.4 g
Other: 1.5 g
Contains more WaterWater +202.5%
Contains more ProteinProtein +488.2%
Contains more FatsFats +14500%
Contains more CarbsCarbs +1196.2%
Contains more OtherOther +134.4%

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
33% 55% 12%
Saturated fat: Sat. Fat 6.794 g
Monounsaturated fat: Mono. Fat 11.313 g
Polyunsaturated fat: Poly. Fat 2.575 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +188450%
Contains more Poly. FatPolyunsaturated fat +3040.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Danish pastry DV% diff.
Vitamin K 126.3µg 6.9µg 100%
Vitamin A 370µg 35µg 37%
Fats 0.15g 21.9g 33%
Selenium 0.6µg 18.9µg 33%
Saturated fat 0.02g 6.794g 31%
Monounsaturated fat 0.006g 11.313g 28%
Calories 15kcal 374kcal 18%
Polyunsaturated fat 0.082g 2.575g 17%
Sodium 28mg 417mg 17%
Vitamin B2 0.08mg 0.26mg 14%
Protein 1.36g 8g 13%
Iron 0.86mg 1.8mg 12%
Phosphorus 29mg 108mg 11%
Carbs 2.87g 37.2g 11%
Vitamin B3 0.375mg 2mg 10%
Vitamin B1 0.07mg 0.19mg 10%
Vitamin C 9.2mg 0.1mg 10%
Vitamin B12 0µg 0.2µg 8%
Cholesterol 0mg 23mg 8%
Copper 0.029mg 0.089mg 7%
Folate 38µg 60µg 6%
Zinc 0.18mg 0.7mg 5%
Manganese 0.25mg 0.351mg 4%
Vitamin B6 0.09mg 0.04mg 4%
Potassium 194mg 98mg 3%
Vitamin B5 0.134mg 0.304mg 3%
Fructose 0.43g 1%
Choline 13.6mg 20.1mg 1%
Fiber 1.3g 1g 1%
Vitamin E 0.22mg 0.35mg 1%
Net carbs 1.57g 36.2g N/A
Vitamin D 0IU 2IU 0%
Magnesium 13mg 15mg 0%
Calcium 36mg 35mg 0%
Sugar 0.78g 6.95g N/A
Tryptophan 0.009mg 0.089mg 0%
Threonine 0.059mg 0.293mg 0%
Isoleucine 0.084mg 0.371mg 0%
Leucine 0.079mg 0.644mg 0%
Lysine 0.084mg 0.43mg 0%
Methionine 0.016mg 0.174mg 0%
Phenylalanine 0.055mg 0.402mg 0%
Valine 0.07mg 0.412mg 0%
Histidine 0.022mg 0.205mg 0%
Omega-3 - DHA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Danish pastry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
45%
Lettuce
22%
Danish pastry
Minerals Daily Need Coverage Score
14%
Lettuce
40%
Danish pastry

Comparison summary

Which food is lower in Cholesterol?
Lettuce
Lettuce is lower in Cholesterol (difference - 23mg)
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 6.17g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 389mg)
Which food is lower in Saturated fat?
Lettuce
Lettuce is lower in Saturated fat (difference - 6.774g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 18)
Which food is cheaper?
Danish pastry
Danish pastry is cheaper (difference - $0.5)
Which food is richer in minerals?
Danish pastry
Danish pastry is relatively richer in minerals
Which food is richer in vitamins?
Danish pastry
Danish pastry is relatively richer in vitamins

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. Danish pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172754/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.