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  6. Lettuce vs. Sardine

Lettuce vs. Sardine — In-Depth Nutrition Comparison

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Differences between Lettuce and Sardine

  • Lettuce has more Vitamin K, and Vitamin A RAE, while Sardine has more Vitamin B12, Selenium, Phosphorus, Calcium, Vitamin D, Vitamin B3, and Iron.
  • Sardine's daily need coverage for Vitamin B12 is 373% higher.
  • Sardine contains 49 times less Vitamin K than Lettuce. Lettuce contains 126.3µg of Vitamin K, while Sardine contains 2.6µg.

The food types used in this comparison are Lettuce, green leaf, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Lettuce vs Sardine 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
2
:
8
Sardine
Sardine
Contains less Sodium -90.9%
Contains more Manganese +131.5%
Contains more Calcium +961.1%
Contains more Iron +239.5%
Contains more Magnesium +200%
Contains more Phosphorus +1589.7%
Contains more Potassium +104.6%
Contains more Zinc +627.8%
Contains more Copper +541.4%
Contains more Selenium +8683.3%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains less Sodium -90.9%
Contains more Manganese +131.5%
Contains more Calcium +961.1%
Contains more Iron +239.5%
Contains more Magnesium +200%
Contains more Phosphorus +1589.7%
Contains more Potassium +104.6%
Contains more Zinc +627.8%
Contains more Copper +541.4%
Contains more Selenium +8683.3%

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
Sardine
Sardine
Contains more Vitamin A +6756.5%
Contains more Vitamin C +∞%
Contains more Folate +280%
Contains more Vitamin K +4757.7%
Contains more Vitamin E +827.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +14.3%
Contains more Vitamin B2 +183.8%
Contains more Vitamin B3 +1298.7%
Contains more Vitamin B5 +379.1%
Contains more Vitamin B6 +85.6%
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%
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Contains more Vitamin A +6756.5%
Contains more Vitamin C +∞%
Contains more Folate +280%
Contains more Vitamin K +4757.7%
Contains more Vitamin E +827.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +14.3%
Contains more Vitamin B2 +183.8%
Contains more Vitamin B3 +1298.7%
Contains more Vitamin B5 +379.1%
Contains more Vitamin B6 +85.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lettuce
Lettuce
2
:
3
Sardine
Sardine
Contains more Carbs +∞%
Contains more Water +59.3%
Contains more Protein +1710.3%
Contains more Fats +7533.3%
Contains more Other +575%
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more Carbs +∞%
Contains more Water +59.3%
Contains more Protein +1710.3%
Contains more Fats +7533.3%
Contains more Other +575%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lettuce
Lettuce
1
:
2
Sardine
Sardine
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +64383.3%
Contains more Polyunsaturated fat +6178%
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +64383.3%
Contains more Polyunsaturated fat +6178%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Sardine Opinion
Net carbs 1.57g 0g Lettuce
Protein 1.36g 24.62g Sardine
Fats 0.15g 11.45g Sardine
Carbs 2.87g 0g Lettuce
Calories 15kcal 208kcal Sardine
Fructose 0.43g Lettuce
Sugar 0.78g 0g Sardine
Fiber 1.3g 0g Lettuce
Calcium 36mg 382mg Sardine
Iron 0.86mg 2.92mg Sardine
Magnesium 13mg 39mg Sardine
Phosphorus 29mg 490mg Sardine
Potassium 194mg 397mg Sardine
Sodium 28mg 307mg Lettuce
Zinc 0.18mg 1.31mg Sardine
Copper 0.029mg 0.186mg Sardine
Manganese 0.25mg 0.108mg Lettuce
Selenium 0.6µg 52.7µg Sardine
Vitamin A 7405IU 108IU Lettuce
Vitamin A RAE 370µg 32µg Lettuce
Vitamin E 0.22mg 2.04mg Sardine
Vitamin D 0IU 193IU Sardine
Vitamin D 0µg 4.8µg Sardine
Vitamin C 9.2mg 0mg Lettuce
Vitamin B1 0.07mg 0.08mg Sardine
Vitamin B2 0.08mg 0.227mg Sardine
Vitamin B3 0.375mg 5.245mg Sardine
Vitamin B5 0.134mg 0.642mg Sardine
Vitamin B6 0.09mg 0.167mg Sardine
Folate 38µg 10µg Lettuce
Vitamin B12 0µg 8.94µg Sardine
Vitamin K 126.3µg 2.6µg Lettuce
Tryptophan 0.009mg 0.276mg Sardine
Threonine 0.059mg 1.079mg Sardine
Isoleucine 0.084mg 1.134mg Sardine
Leucine 0.079mg 2.001mg Sardine
Lysine 0.084mg 2.26mg Sardine
Methionine 0.016mg 0.729mg Sardine
Phenylalanine 0.055mg 0.961mg Sardine
Valine 0.07mg 1.268mg Sardine
Histidine 0.022mg 0.725mg Sardine
Cholesterol 0mg 142mg Lettuce
Saturated Fat 0.02g 1.528g Lettuce
Omega-3 - DHA 0g 0.509g Sardine
Omega-3 - EPA 0g 0.473g Sardine
Monounsaturated Fat 0.006g 3.869g Sardine
Polyunsaturated fat 0.082g 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Sardine
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
131%
Sardine
Minerals Daily Need Coverage Score
14%
Lettuce
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 0.78g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 279mg)
Which food is lower in Cholesterol?
Lettuce
Lettuce is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 1.508g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $6.5)

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.