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  6. Lettuce vs. Jujube

Lettuce vs. Jujube — In-Depth Nutrition Comparison

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How are Lettuce and Jujube different?

  • Lettuce is higher in Vitamin A RAE, and Manganese, however, Jujube is richer in Vitamin C.
  • Daily need coverage for Vitamin C from Jujube is 66% higher.
  • Lettuce contains 185 times more Vitamin A RAE than Jujube. While Lettuce contains 370µg of Vitamin A RAE, Jujube contains only 2µg.

Lettuce, green leaf, raw and Jujube, raw are the varieties used in this article.

Infographic

Lettuce vs Jujube 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
Jujube
Jujube
Contains more Calcium +71.4%
Contains more Iron +79.2%
Contains more Magnesium +30%
Contains more Phosphorus +26.1%
Contains more Zinc +260%
Contains more Manganese +197.6%
Contains more Potassium +28.9%
Contains less Sodium -89.3%
Contains more Copper +151.7%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Jujube
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 18% 8% 10% 23% 1% 2% 25% 11% 0%
Contains more Calcium +71.4%
Contains more Iron +79.2%
Contains more Magnesium +30%
Contains more Phosphorus +26.1%
Contains more Zinc +260%
Contains more Manganese +197.6%
Contains more Potassium +28.9%
Contains less Sodium -89.3%
Contains more Copper +151.7%

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.
Lettuce
Lettuce
9
:
2
Jujube
Jujube
Contains more Vitamin A +18412.5%
Contains more Vitamin B1 +250%
Contains more Vitamin B2 +100%
Contains more Vitamin B6 +11.1%
Contains more Vitamin C +650%
Contains more Vitamin B3 +140%
Equal in Vitamin B6 - 0.081
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%
Jujube
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 230% 5% 10% 17% 0% 19% 0% 0% 0%
Contains more Vitamin A +18412.5%
Contains more Vitamin B1 +250%
Contains more Vitamin B2 +100%
Contains more Vitamin B6 +11.1%
Contains more Vitamin C +650%
Contains more Vitamin B3 +140%
Equal in Vitamin B6 - 0.081

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lettuce
Lettuce
3
:
2
Jujube
Jujube
Contains more Protein +13.3%
Contains more Water +22%
Contains more Other +25.5%
Contains more Fats +33.3%
Contains more Carbs +604.9%
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Jujube
20% 78%
Protein: 1.2 g
Fats: 0.2 g
Carbs: 20.23 g
Water: 77.86 g
Other: 0.51 g
Contains more Protein +13.3%
Contains more Water +22%
Contains more Other +25.5%
Contains more Fats +33.3%
Contains more Carbs +604.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Jujube Opinion
Net carbs 1.57g 20.23g Jujube
Protein 1.36g 1.2g Lettuce
Fats 0.15g 0.2g Jujube
Carbs 2.87g 20.23g Jujube
Calories 15kcal 79kcal Jujube
Fructose 0.43g Lettuce
Sugar 0.78g Jujube
Fiber 1.3g Lettuce
Calcium 36mg 21mg Lettuce
Iron 0.86mg 0.48mg Lettuce
Magnesium 13mg 10mg Lettuce
Phosphorus 29mg 23mg Lettuce
Potassium 194mg 250mg Jujube
Sodium 28mg 3mg Jujube
Zinc 0.18mg 0.05mg Lettuce
Copper 0.029mg 0.073mg Jujube
Manganese 0.25mg 0.084mg Lettuce
Selenium 0.6µg Lettuce
Vitamin A 7405IU 40IU Lettuce
Vitamin A RAE 370µg 2µg Lettuce
Vitamin E 0.22mg Lettuce
Vitamin C 9.2mg 69mg Jujube
Vitamin B1 0.07mg 0.02mg Lettuce
Vitamin B2 0.08mg 0.04mg Lettuce
Vitamin B3 0.375mg 0.9mg Jujube
Vitamin B5 0.134mg Lettuce
Vitamin B6 0.09mg 0.081mg Lettuce
Folate 38µg Lettuce
Vitamin K 126.3µg Lettuce
Tryptophan 0.009mg Lettuce
Threonine 0.059mg Lettuce
Isoleucine 0.084mg Lettuce
Leucine 0.079mg Lettuce
Lysine 0.084mg Lettuce
Methionine 0.016mg Lettuce
Phenylalanine 0.055mg Lettuce
Valine 0.07mg Lettuce
Histidine 0.022mg Lettuce
Saturated Fat 0.02g Jujube
Monounsaturated Fat 0.006g Lettuce
Polyunsaturated fat 0.082g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Jujube
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
24%
Jujube
Minerals Daily Need Coverage Score
14%
Lettuce
10%
Jujube

Comparison summary

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 is lower in Sugar?
Jujube
Jujube is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Jujube
Jujube contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Jujube
Jujube is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Jujube
Jujube is lower in glycemic index (difference - 5)
Which food is cheaper?
Jujube
Jujube is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Jujube - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168151/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.