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  6. Lettuce vs. Fish oil

Lettuce vs. Fish oil — In-Depth Nutrition Comparison

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Summary of differences between Lettuce and Fish oil

  • The amount of Vitamin A RAE, Manganese, Iron, Vitamin C, Folate, Vitamin B6, Vitamin B2, and Vitamin B1 in Lettuce is higher than in Fish oil.
  • Fish oil covers your daily need of Cholesterol 255% more than Lettuce.
  • The amount of Saturated Fat in Lettuce is lower.

These are the specific foods used in this comparison Lettuce, green leaf, raw and Fish oil, herring.

Infographic

Lettuce vs Fish oil 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
9
:
1
Fish oil
Fish oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Fish oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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
11
:
0
Fish oil
Fish oil
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
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%
Fish oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lettuce
Lettuce
4
:
1
Fish oil
Fish oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +66566.7%
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Fish oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +66566.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lettuce
Lettuce
1
:
2
Fish oil
Fish oil
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +942633.3%
Contains more Polyunsaturated fat +18929.3%
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Fish oil
23% 61% 17%
Saturated Fat: 21.29 g
Monounsaturated Fat: 56.564 g
Polyunsaturated fat: 15.604 g
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +942633.3%
Contains more Polyunsaturated fat +18929.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Fish oil Opinion
Net carbs 1.57g 0g Lettuce
Protein 1.36g 0g Lettuce
Fats 0.15g 100g Fish oil
Carbs 2.87g 0g Lettuce
Calories 15kcal 902kcal Fish oil
Fructose 0.43g Lettuce
Sugar 0.78g Fish oil
Fiber 1.3g 0g Lettuce
Calcium 36mg 0mg Lettuce
Iron 0.86mg 0mg Lettuce
Magnesium 13mg 0mg Lettuce
Phosphorus 29mg 0mg Lettuce
Potassium 194mg 0mg Lettuce
Sodium 28mg 0mg Fish oil
Zinc 0.18mg 0mg Lettuce
Copper 0.029mg 0mg Lettuce
Manganese 0.25mg 0mg Lettuce
Selenium 0.6µg 0µg Lettuce
Vitamin A 7405IU 0IU Lettuce
Vitamin A RAE 370µg 0µg Lettuce
Vitamin E 0.22mg Lettuce
Vitamin C 9.2mg 0mg Lettuce
Vitamin B1 0.07mg 0mg Lettuce
Vitamin B2 0.08mg 0mg Lettuce
Vitamin B3 0.375mg 0mg Lettuce
Vitamin B5 0.134mg 0mg Lettuce
Vitamin B6 0.09mg 0mg Lettuce
Folate 38µg 0µg Lettuce
Vitamin K 126.3µg Lettuce
Tryptophan 0.009mg Lettuce
Threonine 0.059mg Lettuce
Isoleucine 0.084mg Lettuce
Leucine 0.079mg Lettuce
Lysine 0.084mg Lettuce
Methionine 0.016mg Lettuce
Phenylalanine 0.055mg Lettuce
Valine 0.07mg Lettuce
Histidine 0.022mg Lettuce
Cholesterol 0mg 766mg Lettuce
Saturated Fat 0.02g 21.29g Lettuce
Omega-3 - DHA 0g 4.206g Fish oil
Omega-3 - EPA 0g 6.273g Fish oil
Omega-3 - DPA 0g 0.619g Fish oil
Monounsaturated Fat 0.006g 56.564g Fish oil
Polyunsaturated fat 0.082g 15.604g Fish oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Fish oil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
0%
Fish oil
Minerals Daily Need Coverage Score
14%
Lettuce
0%
Fish oil

Comparison summary

Which food is lower in Cholesterol?
Lettuce
Lettuce is lower in Cholesterol (difference - 766mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 21.27g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $4.5)
Which food is richer in minerals?
Lettuce
Lettuce is relatively richer in minerals
Which food is richer in vitamins?
Lettuce
Lettuce is relatively richer in vitamins
Which food is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Fish oil
Fish oil is lower in glycemic index (difference - 32)

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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172340/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.