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  6. Lettuce vs. Salmon raw

Lettuce vs. Salmon raw — In-Depth Nutrition Comparison

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How are lettuce and salmon raw different?

  • Lettuce is higher in vitamin A; however, salmon raw is richer in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, copper, phosphorus, and vitamin B2.
  • Daily need coverage for vitamin A for lettuce is 147% higher.
  • Salmon raw has a lower glycemic index (0) than lettuce (32).

Lettuce, green leaf, raw and Fish, salmon, Atlantic, wild, raw are the varieties used in this article.

Infographic

Lettuce vs Salmon 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +200%
Contains less SodiumSodium -36.4%
Contains more ManganeseManganese +1462.5%
Contains more MagnesiumMagnesium +123.1%
Contains more PotassiumPotassium +152.6%
Contains more CopperCopper +762.1%
Contains more ZincZinc +255.6%
Contains more PhosphorusPhosphorus +589.7%
Contains more SeleniumSelenium +5983.3%
~equal in Iron ~0.8mg

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2983.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +52%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +222.9%
Contains more Vitamin B2Vitamin B2 +375%
Contains more Vitamin B3Vitamin B3 +1996%
Contains more Vitamin B5Vitamin B5 +1141.8%
Contains more Vitamin B6Vitamin B6 +808.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Lettuce Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Vitamin K 126.3µg 105%
Selenium 0.6µg 36.5µg 65%
Vitamin B6 0.09mg 0.818mg 56%
Vitamin B3 0.375mg 7.86mg 47%
Vitamin A 370µg 12µg 40%
Protein 1.36g 19.84g 37%
Vitamin B5 0.134mg 1.664mg 31%
Copper 0.029mg 0.25mg 25%
Phosphorus 29mg 200mg 24%
Vitamin B2 0.08mg 0.38mg 23%
Cholesterol 0mg 55mg 18%
Polyunsaturated fat 0.082g 2.539g 16%
Vitamin B1 0.07mg 0.226mg 13%
Vitamin C 9.2mg 0mg 10%
Manganese 0.25mg 0.016mg 10%
Fats 0.15g 6.34g 10%
Potassium 194mg 490mg 9%
Calories 15kcal 142kcal 6%
Monounsaturated fat 0.006g 2.103g 5%
Fiber 1.3g 0g 5%
Zinc 0.18mg 0.64mg 4%
Magnesium 13mg 29mg 4%
Saturated fat 0.02g 0.981g 4%
Folate 38µg 25µg 3%
Calcium 36mg 12mg 2%
Choline 13.6mg 2%
Vitamin E 0.22mg 1%
Sodium 28mg 44mg 1%
Fructose 0.43g 1%
Iron 0.86mg 0.8mg 1%
Carbs 2.87g 0g 1%
Net carbs 1.57g 0g N/A
Sugar 0.78g N/A
Tryptophan 0.009mg 0.222mg 0%
Threonine 0.059mg 0.87mg 0%
Isoleucine 0.084mg 0.914mg 0%
Leucine 0.079mg 1.613mg 0%
Lysine 0.084mg 1.822mg 0%
Methionine 0.016mg 0.587mg 0%
Phenylalanine 0.055mg 0.775mg 0%
Valine 0.07mg 1.022mg 0%
Histidine 0.022mg 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g N/A

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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +38.7%
Contains more ProteinProtein +1358.8%
Contains more FatsFats +4126.7%
Contains more OtherOther +731.3%

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +34950%
Contains more Poly. FatPolyunsaturated fat +2996.3%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.