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  6. Lettuce vs. Duck meat

Lettuce vs. Duck meat — In-Depth Nutrition Comparison

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Summary of differences between Lettuce and Duck meat

  • Lettuce has more Vitamin K, and Vitamin A RAE, while Duck meat has more Selenium, Vitamin B3, Iron, Copper, Vitamin B5, and Phosphorus.
  • Lettuce covers your daily need of Vitamin K 101% more than Duck meat.
  • Lettuce contains 6 times more Vitamin A RAE than Duck meat. While Lettuce contains 370µg of Vitamin A RAE, Duck meat contains only 63µg.
  • The amount of Saturated Fat in Lettuce is lower.

These are the specific foods used in this comparison Lettuce, green leaf, raw and Duck, domesticated, meat and skin, cooked, roasted.

Infographic

Lettuce vs Duck 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.
Lettuce
Lettuce
3
:
7
Duck meat
Duck meat
Contains more Calcium +227.3%
Contains less Sodium -52.5%
Contains more Manganese +1215.8%
Contains more Iron +214%
Contains more Magnesium +23.1%
Contains more Phosphorus +437.9%
Contains more Zinc +933.3%
Contains more Copper +682.8%
Contains more Selenium +3233.3%
Equal in Potassium - 204
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Duck meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 102% 12% 67% 18% 8% 51% 76% 3% 110%
Contains more Calcium +227.3%
Contains less Sodium -52.5%
Contains more Manganese +1215.8%
Contains more Iron +214%
Contains more Magnesium +23.1%
Contains more Phosphorus +437.9%
Contains more Zinc +933.3%
Contains more Copper +682.8%
Contains more Selenium +3233.3%
Equal in Potassium - 204

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.
Lettuce
Lettuce
4
:
8
Duck meat
Duck meat
Contains more Vitamin A +3426.2%
Contains more Vitamin C +∞%
Contains more Folate +533.3%
Contains more Vitamin K +2376.5%
Contains more Vitamin E +218.2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +148.6%
Contains more Vitamin B2 +236.3%
Contains more Vitamin B3 +1186.7%
Contains more Vitamin B5 +719.4%
Contains more Vitamin B6 +100%
Contains more Vitamin B12 +∞%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Duck meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 14% 3% 0% 44% 63% 91% 66% 42% 5% 38% 13%
Contains more Vitamin A +3426.2%
Contains more Vitamin C +∞%
Contains more Folate +533.3%
Contains more Vitamin K +2376.5%
Contains more Vitamin E +218.2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +148.6%
Contains more Vitamin B2 +236.3%
Contains more Vitamin B3 +1186.7%
Contains more Vitamin B5 +719.4%
Contains more Vitamin B6 +100%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lettuce
Lettuce
2
:
3
Duck meat
Duck meat
Contains more Carbs +∞%
Contains more Water +83.2%
Contains more Protein +1296.3%
Contains more Fats +18800%
Contains more Other +28.1%
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Duck meat
19% 28% 52%
Protein: 18.99 g
Fats: 28.35 g
Carbs: 0 g
Water: 51.84 g
Other: 0.82 g
Contains more Carbs +∞%
Contains more Water +83.2%
Contains more Protein +1296.3%
Contains more Fats +18800%
Contains more Other +28.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lettuce
Lettuce
1
:
2
Duck meat
Duck meat
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +214900%
Contains more Polyunsaturated fat +4351.2%
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Duck meat
37% 49% 14%
Saturated Fat: 9.67 g
Monounsaturated Fat: 12.9 g
Polyunsaturated fat: 3.65 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +214900%
Contains more Polyunsaturated fat +4351.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Duck meat Opinion
Net carbs 1.57g 0g Lettuce
Protein 1.36g 18.99g Duck meat
Fats 0.15g 28.35g Duck meat
Carbs 2.87g 0g Lettuce
Calories 15kcal 337kcal Duck meat
Fructose 0.43g Lettuce
Sugar 0.78g 0g Duck meat
Fiber 1.3g 0g Lettuce
Calcium 36mg 11mg Lettuce
Iron 0.86mg 2.7mg Duck meat
Magnesium 13mg 16mg Duck meat
Phosphorus 29mg 156mg Duck meat
Potassium 194mg 204mg Duck meat
Sodium 28mg 59mg Lettuce
Zinc 0.18mg 1.86mg Duck meat
Copper 0.029mg 0.227mg Duck meat
Manganese 0.25mg 0.019mg Lettuce
Selenium 0.6µg 20µg Duck meat
Vitamin A 7405IU 210IU Lettuce
Vitamin A RAE 370µg 63µg Lettuce
Vitamin E 0.22mg 0.7mg Duck meat
Vitamin D 0IU 3IU Duck meat
Vitamin D 0µg 0.1µg Duck meat
Vitamin C 9.2mg 0mg Lettuce
Vitamin B1 0.07mg 0.174mg Duck meat
Vitamin B2 0.08mg 0.269mg Duck meat
Vitamin B3 0.375mg 4.825mg Duck meat
Vitamin B5 0.134mg 1.098mg Duck meat
Vitamin B6 0.09mg 0.18mg Duck meat
Folate 38µg 6µg Lettuce
Vitamin B12 0µg 0.3µg Duck meat
Vitamin K 126.3µg 5.1µg Lettuce
Tryptophan 0.009mg 0.232mg Duck meat
Threonine 0.059mg 0.773mg Duck meat
Isoleucine 0.084mg 0.872mg Duck meat
Leucine 0.079mg 1.465mg Duck meat
Lysine 0.084mg 1.486mg Duck meat
Methionine 0.016mg 0.475mg Duck meat
Phenylalanine 0.055mg 0.752mg Duck meat
Valine 0.07mg 0.938mg Duck meat
Histidine 0.022mg 0.462mg Duck meat
Cholesterol 0mg 84mg Lettuce
Saturated Fat 0.02g 9.67g Lettuce
Monounsaturated Fat 0.006g 12.9g Duck meat
Polyunsaturated fat 0.082g 3.65g Duck meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Duck meat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
75%
Lettuce
32%
Duck meat
Minerals Daily Need Coverage Score
14%
Lettuce
45%
Duck meat

Comparison summary

Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 31mg)
Which food is lower in Cholesterol?
Lettuce
Lettuce is lower in Cholesterol (difference - 84mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 9.65g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $1.5)
Which food is lower in Sugar?
Duck meat
Duck meat is lower in Sugar (difference - 0.78g)
Which food is lower in glycemic index?
Duck meat
Duck meat is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Duck meat
Duck meat is relatively richer in minerals
Which food is richer in vitamins?
Duck meat
Duck meat 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. Duck meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172409/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.