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  6. Lettuce vs. Grape

Lettuce vs. Grape — In-Depth Nutrition Comparison

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The main differences between Lettuce and Grape

  • Lettuce has more Vitamin K, Vitamin A RAE, Folate, Iron, and Vitamin C, however, Grape has more Manganese.
  • Daily need coverage for Vitamin K from Lettuce is 93% higher.
  • Grape has 74 times less Vitamin A RAE than Lettuce. Lettuce has 370µg of Vitamin A RAE, while Grape has 5µg.
  • Lettuce is lower in Sugar.

Food types used in this article are Lettuce, green leaf, raw and Grapes, american type (slip skin), raw.

Infographic

Lettuce vs Grape 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
7
:
3
Grape
Grape
Contains more Calcium +157.1%
Contains more Iron +196.6%
Contains more Magnesium +160%
Contains more Phosphorus +190%
Contains more Zinc +350%
Contains more Selenium +500%
Contains less Sodium -92.9%
Contains more Copper +37.9%
Contains more Manganese +187.2%
Equal in Potassium - 191
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Grape
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 4% 5% 17% 1% 2% 14% 94% 1%
Contains more Calcium +157.1%
Contains more Iron +196.6%
Contains more Magnesium +160%
Contains more Phosphorus +190%
Contains more Zinc +350%
Contains more Selenium +500%
Contains less Sodium -92.9%
Contains more Copper +37.9%
Contains more Manganese +187.2%
Equal in Potassium - 191

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
8
:
2
Grape
Grape
Contains more Vitamin A +7305%
Contains more Vitamin E +15.8%
Contains more Vitamin C +130%
Contains more Vitamin B2 +40.4%
Contains more Vitamin B3 +25%
Contains more Vitamin B5 +458.3%
Contains more Folate +850%
Contains more Vitamin K +765.1%
Contains more Vitamin B1 +31.4%
Contains more Vitamin B6 +22.2%
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%
Grape
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
Contains more Vitamin A +7305%
Contains more Vitamin E +15.8%
Contains more Vitamin C +130%
Contains more Vitamin B2 +40.4%
Contains more Vitamin B3 +25%
Contains more Vitamin B5 +458.3%
Contains more Folate +850%
Contains more Vitamin K +765.1%
Contains more Vitamin B1 +31.4%
Contains more Vitamin B6 +22.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lettuce
Lettuce
3
:
2
Grape
Grape
Contains more Protein +115.9%
Contains more Water +16.8%
Contains more Other +12.3%
Contains more Fats +133.3%
Contains more Carbs +497.6%
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Grape
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more Protein +115.9%
Contains more Water +16.8%
Contains more Other +12.3%
Contains more Fats +133.3%
Contains more Carbs +497.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lettuce
Lettuce
1
:
2
Grape
Grape
Contains less Saturated Fat -82.5%
Contains more Monounsaturated Fat +133.3%
Contains more Polyunsaturated fat +24.4%
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Grape
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
Contains less Saturated Fat -82.5%
Contains more Monounsaturated Fat +133.3%
Contains more Polyunsaturated fat +24.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Grape Opinion
Net carbs 1.57g 16.25g Grape
Protein 1.36g 0.63g Lettuce
Fats 0.15g 0.35g Grape
Carbs 2.87g 17.15g Grape
Calories 15kcal 67kcal Grape
Fructose 0.43g Lettuce
Sugar 0.78g 16.25g Lettuce
Fiber 1.3g 0.9g Lettuce
Calcium 36mg 14mg Lettuce
Iron 0.86mg 0.29mg Lettuce
Magnesium 13mg 5mg Lettuce
Phosphorus 29mg 10mg Lettuce
Potassium 194mg 191mg Lettuce
Sodium 28mg 2mg Grape
Zinc 0.18mg 0.04mg Lettuce
Copper 0.029mg 0.04mg Grape
Manganese 0.25mg 0.718mg Grape
Selenium 0.6µg 0.1µg Lettuce
Vitamin A 7405IU 100IU Lettuce
Vitamin A RAE 370µg 5µg Lettuce
Vitamin E 0.22mg 0.19mg Lettuce
Vitamin C 9.2mg 4mg Lettuce
Vitamin B1 0.07mg 0.092mg Grape
Vitamin B2 0.08mg 0.057mg Lettuce
Vitamin B3 0.375mg 0.3mg Lettuce
Vitamin B5 0.134mg 0.024mg Lettuce
Vitamin B6 0.09mg 0.11mg Grape
Folate 38µg 4µg Lettuce
Vitamin K 126.3µg 14.6µg Lettuce
Tryptophan 0.009mg 0.003mg Lettuce
Threonine 0.059mg 0.017mg Lettuce
Isoleucine 0.084mg 0.005mg Lettuce
Leucine 0.079mg 0.013mg Lettuce
Lysine 0.084mg 0.014mg Lettuce
Methionine 0.016mg 0.021mg Grape
Phenylalanine 0.055mg 0.013mg Lettuce
Valine 0.07mg 0.017mg Lettuce
Histidine 0.022mg 0.023mg Grape
Saturated Fat 0.02g 0.114g Lettuce
Monounsaturated Fat 0.006g 0.014g Grape
Polyunsaturated fat 0.082g 0.102g Grape

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Grape
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
11%
Grape
Minerals Daily Need Coverage Score
14%
Lettuce
15%
Grape

Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 15.47g)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.094g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 17)
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 contains less Sodium?
Grape
Grape contains less Sodium (difference - 26mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)

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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.