Lettuce vs. Jerky — In-Depth Nutrition Comparison
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A recap on differences between lettuce and jerky
- Lettuce has more vitamin A and vitamin K; however, jerky is higher in zinc, iron, phosphorus, vitamin B12, folate, and copper.
- Lettuce covers your daily vitamin A needs 148% more than jerky.
- Jerky contains 55 times less vitamin K than lettuce. Lettuce contains 126.3µg of vitamin K, while jerky contains 2.3µg.
- Lettuce has less sodium.
- The glycemic index of lettuce is higher.
Food varieties used in this article are Lettuce, green leaf, raw and Snacks, beef jerky, chopped, and formed.
Infographic
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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.
| Contains more CalciumCalcium | +80% |
| Contains less SodiumSodium | -98.7% |
| Contains more ManganeseManganese | +125.2% |
| Contains more MagnesiumMagnesium | +292.3% |
| Contains more PotassiumPotassium | +207.7% |
| Contains more IronIron | +530.2% |
| Contains more CopperCopper | +682.8% |
| Contains more ZincZinc | +4405.6% |
| Contains more PhosphorusPhosphorus | +1303.4% |
| Contains more SeleniumSelenium | +1683.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +5391.3% |
| Contains more Vitamin EVitamin E | +122.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +120% |
| Contains more Vitamin B2Vitamin B2 | +77.5% |
| Contains more Vitamin B3Vitamin B3 | +361.9% |
| Contains more Vitamin B5Vitamin B5 | +21.6% |
| Contains more Vitamin B6Vitamin B6 | +98.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +252.6% |
| Contains more CholineCholine | +702.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 126.3µg | 2.3µg | 103% |
| Sodium | 28mg | 2081mg | 89% |
| Zinc | 0.18mg | 8.11mg | 72% |
| Protein | 1.36g | 33.2g | 64% |
| Iron | 0.86mg | 5.42mg | 57% |
| Phosphorus | 29mg | 407mg | 54% |
| Saturated fat | 0.02g | 10.85g | 49% |
| Vitamin B12 | 0µg | 0.99µg | 41% |
| Vitamin A | 370µg | 0µg | 41% |
| Fats | 0.15g | 25.6g | 39% |
| Monounsaturated fat | 0.006g | 11.305g | 28% |
| Folate | 38µg | 134µg | 24% |
| Copper | 0.029mg | 0.227mg | 22% |
| Calories | 15kcal | 410kcal | 20% |
| Selenium | 0.6µg | 10.7µg | 18% |
| Choline | 13.6mg | 109.1mg | 17% |
| Cholesterol | 0mg | 48mg | 16% |
| Potassium | 194mg | 597mg | 12% |
| Vitamin C | 9.2mg | 0mg | 10% |
| Magnesium | 13mg | 51mg | 9% |
| Vitamin B3 | 0.375mg | 1.732mg | 8% |
| Vitamin B6 | 0.09mg | 0.179mg | 7% |
| Vitamin B1 | 0.07mg | 0.154mg | 7% |
| Polyunsaturated fat | 0.082g | 1.011g | 6% |
| Manganese | 0.25mg | 0.111mg | 6% |
| Vitamin B2 | 0.08mg | 0.142mg | 5% |
| Carbs | 2.87g | 11g | 3% |
| Fiber | 1.3g | 1.8g | 2% |
| Vitamin E | 0.22mg | 0.49mg | 2% |
| Vitamin D | 0µg | 0.3µg | 2% |
| Calcium | 36mg | 20mg | 2% |
| Vitamin D | 0IU | 11IU | 1% |
| Vitamin B5 | 0.134mg | 0.163mg | 1% |
| Fructose | 0.43g | 1% | |
| Net carbs | 1.57g | 9.2g | N/A |
| Sugar | 0.78g | 9g | N/A |
| 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
| Contains more WaterWater | +306.6% |
| Contains more ProteinProtein | +2341.2% |
| Contains more FatsFats | +16966.7% |
| Contains more CarbsCarbs | +283.3% |
| Contains more OtherOther | +968.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.8% |
| Contains more Mono. FatMonounsaturated fat | +188316.7% |
| Contains more Poly. FatPolyunsaturated fat | +1132.9% |
