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  6. Lettuce vs. Fast food

Lettuce vs. Fast food — In-Depth Nutrition Comparison

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Significant differences between Lettuce and Fast food

  • Lettuce has more Vitamin K, and Vitamin A RAE, however, Fast food is richer in Vitamin B12, Selenium, Vitamin B3, Iron, Vitamin B2, Zinc, and Vitamin B1.
  • Lettuce covers your daily Vitamin K needs 101% more than Fast food.
  • Fast food has 41 times less Vitamin A RAE than Lettuce. Lettuce has 370µg of Vitamin A RAE, while Fast food has 9µg.
  • Lettuce contains less Saturated Fat.

Specific food types used in this comparison are Lettuce, green leaf, raw and Fast foods, hamburger; single, regular patty; plain.

Infographic

Lettuce vs Fast food 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
1
:
9
Fast food
Fast food
Contains less Sodium -91.5%
Contains more Calcium +72.2%
Contains more Iron +255.8%
Contains more Magnesium +107.7%
Contains more Phosphorus +362.1%
Contains more Zinc +1300%
Contains more Copper +317.2%
Contains more Manganese +42.8%
Contains more Selenium +3283.3%
Equal in Potassium - 197
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Fast food
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 115% 20% 58% 18% 44% 69% 41% 47% 111%
Contains less Sodium -91.5%
Contains more Calcium +72.2%
Contains more Iron +255.8%
Contains more Magnesium +107.7%
Contains more Phosphorus +362.1%
Contains more Zinc +1300%
Contains more Copper +317.2%
Contains more Manganese +42.8%
Contains more Selenium +3283.3%
Equal in Potassium - 197

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
3
:
9
Fast food
Fast food
Contains more Vitamin A +14419.6%
Contains more Vitamin C +∞%
Contains more Vitamin K +2477.6%
Contains more Vitamin E +72.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +352.9%
Contains more Vitamin B2 +353.8%
Contains more Vitamin B3 +1397.9%
Contains more Vitamin B5 +295.5%
Contains more Vitamin B6 +135.6%
Contains more Folate +110.5%
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%
Fast food
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 8% 3% 0% 80% 84% 106% 32% 49% 60% 112% 13%
Contains more Vitamin A +14419.6%
Contains more Vitamin C +∞%
Contains more Vitamin K +2477.6%
Contains more Vitamin E +72.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +352.9%
Contains more Vitamin B2 +353.8%
Contains more Vitamin B3 +1397.9%
Contains more Vitamin B5 +295.5%
Contains more Vitamin B6 +135.6%
Contains more Folate +110.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lettuce
Lettuce
1
:
4
Fast food
Fast food
Contains more Water +147%
Contains more Protein +1114.7%
Contains more Fats +7906.7%
Contains more Carbs +997.6%
Contains more Other +137.5%
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Fast food
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 g
Contains more Water +147%
Contains more Protein +1114.7%
Contains more Fats +7906.7%
Contains more Carbs +997.6%
Contains more Other +137.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lettuce
Lettuce
1
:
2
Fast food
Fast food
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +80483.3%
Contains more Polyunsaturated fat +1948.8%
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Fast food
41% 44% 15%
Saturated Fat: 4.493 g
Monounsaturated Fat: 4.835 g
Polyunsaturated fat: 1.68 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +80483.3%
Contains more Polyunsaturated fat +1948.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Lettuce
Lettuce
0
:
4
Fast food
Fast food
Contains more Starch +∞%
Contains more Glucose +469.4%
Contains more Fructose +427.9%
Contains more Maltose +∞%
Lettuce
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Fast food
82% 7% 8% 2%
Starch: 22.87 g
Sucrose: 0 g
Glucose: 2.05 g
Fructose: 2.27 g
Lactose: 0 g
Maltose: 0.57 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +469.4%
Contains more Fructose +427.9%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lettuce Fast food
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Fast food Opinion
Net carbs 1.57g 29.8g Fast food
Protein 1.36g 16.52g Fast food
Fats 0.15g 12.01g Fast food
Carbs 2.87g 31.5g Fast food
Calories 15kcal 297kcal Fast food
Starch 0g 22.87g Fast food
Fructose 0.43g 2.27g Fast food
Sugar 0.78g 4.88g Lettuce
Fiber 1.3g 1.7g Fast food
Calcium 36mg 62mg Fast food
Iron 0.86mg 3.06mg Fast food
Magnesium 13mg 27mg Fast food
Phosphorus 29mg 134mg Fast food
Potassium 194mg 197mg Fast food
Sodium 28mg 331mg Lettuce
Zinc 0.18mg 2.52mg Fast food
Copper 0.029mg 0.121mg Fast food
Manganese 0.25mg 0.357mg Fast food
Selenium 0.6µg 20.3µg Fast food
Vitamin A 7405IU 51IU Lettuce
Vitamin A RAE 370µg 9µg Lettuce
Vitamin E 0.22mg 0.38mg Fast food
Vitamin D 0IU 2IU Fast food
Vitamin D 0µg 0.1µg Fast food
Vitamin C 9.2mg 0mg Lettuce
Vitamin B1 0.07mg 0.317mg Fast food
Vitamin B2 0.08mg 0.363mg Fast food
Vitamin B3 0.375mg 5.617mg Fast food
Vitamin B5 0.134mg 0.53mg Fast food
Vitamin B6 0.09mg 0.212mg Fast food
Folate 38µg 80µg Fast food
Vitamin B12 0µg 0.89µg Fast food
Vitamin K 126.3µg 4.9µg Lettuce
Tryptophan 0.009mg 0.144mg Fast food
Threonine 0.059mg 0.46mg Fast food
Isoleucine 0.084mg 0.642mg Fast food
Leucine 0.079mg 1.13mg Fast food
Lysine 0.084mg 0.785mg Fast food
Methionine 0.016mg 0.306mg Fast food
Phenylalanine 0.055mg 0.67mg Fast food
Valine 0.07mg 0.728mg Fast food
Histidine 0.022mg 0.402mg Fast food
Cholesterol 0mg 33mg Lettuce
Trans Fat 0g 0.514g Lettuce
Saturated Fat 0.02g 4.493g Lettuce
Omega-3 - DHA 0g 0.001g Fast food
Omega-3 - EPA 0g 0.005g Fast food
Omega-3 - DPA 0g 0.009g Fast food
Monounsaturated Fat 0.006g 4.835g Fast food
Polyunsaturated fat 0.082g 1.68g Fast food
Omega-6 - Eicosadienoic acid 0.003g Fast food
Omega-6 - Linoleic acid 1.391g Fast food
Omega-6 - Gamma-linoleic acid 0.004g Fast food
Omega-3 - ALA 0.121g Fast food
Omega-6 - Dihomo-gamma-linoleic acid 0.009g Fast food

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Fast food
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
46%
Fast food
Minerals Daily Need Coverage Score
14%
Lettuce
54%
Fast food

Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 4.1g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 303mg)
Which food is lower in Cholesterol?
Lettuce
Lettuce is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 4.473g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 34)
Which food is cheaper?
Fast food
Fast food is cheaper (difference - $0.5)
Which food is richer in minerals?
Fast food
Fast food is relatively richer in minerals
Which food is richer in vitamins?
Fast food
Fast food 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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.