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  6. Lettuce vs. Gooseberry

Lettuce vs. Gooseberry — In-Depth Nutrition Comparison

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Significant differences between lettuce and gooseberries

  • Lettuce has more vitamin A, folate, and iron; however, gooseberries are richer in vitamin C and fiber.
  • Lettuce covers your daily vitamin A needs 142% more than gooseberries.
  • Gooseberries have 6 times less folate than lettuce. Lettuce has 38µg of folate, while gooseberries have 6µg.
  • Lettuce has a higher glycemic index. The glycemic index of lettuce is 32, while the glycemic index of gooseberries is 15.

Specific food types used in this comparison are Lettuce, green leaf, raw and Gooseberries, raw.

Infographic

Lettuce vs Gooseberry 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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +44%
Contains more IronIron +177.4%
Contains more ZincZinc +50%
Contains more ManganeseManganese +73.6%
Contains more CopperCopper +141.4%
Contains less SodiumSodium -96.4%
~equal in Potassium ~198mg
~equal in Phosphorus ~27mg
~equal in Selenium ~0.6µg

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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin AVitamin A +2366.7%
Contains more Vitamin B1Vitamin B1 +75%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B6Vitamin B6 +12.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +533.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +201.1%
Contains more Vitamin EVitamin E +68.2%
Contains more Vitamin B5Vitamin B5 +113.4%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lettuce Gooseberry DV% diff.
Vitamin K 126.3µg 105%
Vitamin A 370µg 15µg 39%
Vitamin C 9.2mg 27.7mg 21%
Fiber 1.3g 4.3g 12%
Folate 38µg 6µg 8%
Iron 0.86mg 0.31mg 7%
Copper 0.029mg 0.07mg 5%
Manganese 0.25mg 0.144mg 5%
Vitamin B2 0.08mg 0.03mg 4%
Vitamin B1 0.07mg 0.04mg 3%
Vitamin B5 0.134mg 0.286mg 3%
Polyunsaturated fat 0.082g 0.317g 2%
Choline 13.6mg 2%
Carbs 2.87g 10.18g 2%
Vitamin B6 0.09mg 0.08mg 1%
Protein 1.36g 0.88g 1%
Calories 15kcal 44kcal 1%
Vitamin E 0.22mg 0.37mg 1%
Calcium 36mg 25mg 1%
Fats 0.15g 0.58g 1%
Sodium 28mg 1mg 1%
Magnesium 13mg 10mg 1%
Fructose 0.43g 1%
Zinc 0.18mg 0.12mg 1%
Net carbs 1.57g 5.88g N/A
Potassium 194mg 198mg 0%
Sugar 0.78g N/A
Phosphorus 29mg 27mg 0%
Selenium 0.6µg 0.6µg 0%
Vitamin B3 0.375mg 0.3mg 0%
Saturated fat 0.02g 0.038g 0%
Monounsaturated fat 0.006g 0.051g 0%
Tryptophan 0.009mg 0%
Threonine 0.059mg 0%
Isoleucine 0.084mg 0%
Leucine 0.079mg 0%
Lysine 0.084mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.055mg 0%
Valine 0.07mg 0%
Histidine 0.022mg 0%

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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +54.5%
Contains more OtherOther +30.6%
Contains more FatsFats +286.7%
Contains more CarbsCarbs +254.7%
~equal in Water ~87.87g

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
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains less Sat. FatSaturated fat -47.4%
Contains more Mono. FatMonounsaturated fat +750%
Contains more Poly. FatPolyunsaturated fat +286.6%

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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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.