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  6. Lettuce vs. Heart of palm

Lettuce vs. Heart of palm — In-Depth Nutrition Comparison

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A recap on differences between lettuce and heart of palm

  • Lettuce has more vitamin A and vitamin K; however, heart of palm is higher in copper, vitamin B6, potassium, zinc, phosphorus, iron, and vitamin B2.
  • Lettuce covers your daily vitamin A needs 147% more than heart of palm.

Food varieties used in this article are Lettuce, green leaf, raw and Hearts of palm, raw.

Infographic

Lettuce vs Heart of palm 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% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +100%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +830.9%
Contains more IronIron +96.5%
Contains more CopperCopper +2120.7%
Contains more ZincZinc +1972.2%
Contains more PhosphorusPhosphorus +382.8%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +16.7%

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +15%
Contains more Vitamin AVitamin A +12233.3%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +58.3%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +127.3%
Contains more Vitamin B2Vitamin B2 +125%
Contains more Vitamin B3Vitamin B3 +140%
Contains more Vitamin B6Vitamin B6 +800%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lettuce Heart of palm DV% diff.
Vitamin K 126.3µg 0µg 105%
Copper 0.029mg 0.644mg 68%
Vitamin B6 0.09mg 0.81mg 55%
Potassium 194mg 1806mg 47%
Vitamin A 370µg 3µg 41%
Zinc 0.18mg 3.73mg 32%
Phosphorus 29mg 140mg 16%
Manganese 0.25mg 11%
Iron 0.86mg 1.69mg 10%
Carbs 2.87g 25.61g 8%
Vitamin B2 0.08mg 0.18mg 8%
Calories 15kcal 115kcal 5%
Folate 38µg 24µg 4%
Vitamin B5 0.134mg 3%
Vitamin B3 0.375mg 0.9mg 3%
Protein 1.36g 2.7g 3%
Choline 13.6mg 0mg 2%
Vitamin B1 0.07mg 0.05mg 2%
Vitamin E 0.22mg 0.5mg 2%
Calcium 36mg 18mg 2%
Vitamin C 9.2mg 8mg 1%
Magnesium 13mg 10mg 1%
Fructose 0.43g 1%
Fiber 1.3g 1.5g 1%
Sodium 28mg 14mg 1%
Fats 0.15g 0.2g 0%
Net carbs 1.57g 24.11g N/A
Sugar 0.78g 17.16g N/A
Selenium 0.6µg 0.7µg 0%
Saturated fat 0.02g 0.046g 0%
Monounsaturated fat 0.006g 0.005g 0%
Polyunsaturated fat 0.082g 0.089g 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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more WaterWater +36.7%
Contains more ProteinProtein +98.5%
Contains more FatsFats +33.3%
Contains more CarbsCarbs +792.3%
Contains more OtherOther +210.9%

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated fat -56.5%
Contains more Mono. FatMonounsaturated fat +20%
~equal in Polyunsaturated fat ~0.089g

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.