Lettuce vs. Kiwi — In-Depth Nutrition Comparison
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Differences between lettuce and kiwi
- Lettuce has more vitamin A, vitamin K, iron, and manganese, while kiwi has more vitamin C, copper, vitamin E, and fiber.
- Lettuce's daily need coverage for vitamin A is 146% higher.
- Kiwi contains 3 times less vitamin K than lettuce. Lettuce contains 126.3µg of vitamin K, while kiwi contains 40.3µg.
- The amount of sugar in lettuce is lower.
- Lettuce has a lower glycemic index. The glycemic index of lettuce is 32, while the glycemic index of kiwi is 58.
The food types used in this comparison are Lettuce, green leaf, raw and Kiwifruit, green, raw.
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 IronIron | +177.4% |
| Contains more ZincZinc | +28.6% |
| Contains more ManganeseManganese | +155.1% |
| Contains more SeleniumSelenium | +200% |
| Contains more MagnesiumMagnesium | +30.8% |
| Contains more PotassiumPotassium | +60.8% |
| Contains more CopperCopper | +348.3% |
| Contains more PhosphorusPhosphorus | +17.2% |
| Contains less SodiumSodium | -89.3% |
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 AVitamin A | +9150% |
| Contains more Vitamin B1Vitamin B1 | +159.3% |
| Contains more Vitamin B2Vitamin B2 | +220% |
| Contains more Vitamin B6Vitamin B6 | +42.9% |
| Contains more Vitamin KVitamin K | +213.4% |
| Contains more FolateFolate | +52% |
| Contains more CholineCholine | +74.4% |
| Contains more Vitamin CVitamin C | +907.6% |
| Contains more Vitamin EVitamin E | +563.6% |
| Contains more Vitamin B5Vitamin B5 | +36.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 9.2mg | 92.7mg | 93% |
| Vitamin K | 126.3µg | 40.3µg | 72% |
| Vitamin A | 370µg | 4µg | 41% |
| Copper | 0.029mg | 0.13mg | 11% |
| Vitamin E | 0.22mg | 1.46mg | 8% |
| Fiber | 1.3g | 3g | 7% |
| Manganese | 0.25mg | 0.098mg | 7% |
| Iron | 0.86mg | 0.31mg | 7% |
| Fructose | 0.43g | 4.35g | 5% |
| Vitamin B2 | 0.08mg | 0.025mg | 4% |
| Vitamin B1 | 0.07mg | 0.027mg | 4% |
| Carbs | 2.87g | 14.66g | 4% |
| Folate | 38µg | 25µg | 3% |
| Potassium | 194mg | 312mg | 3% |
| Vitamin B6 | 0.09mg | 0.063mg | 2% |
| Calories | 15kcal | 61kcal | 2% |
| Choline | 13.6mg | 7.8mg | 1% |
| Sodium | 28mg | 3mg | 1% |
| Selenium | 0.6µg | 0.2µg | 1% |
| Polyunsaturated fat | 0.082g | 0.287g | 1% |
| Vitamin B5 | 0.134mg | 0.183mg | 1% |
| Phosphorus | 29mg | 34mg | 1% |
| Fats | 0.15g | 0.52g | 1% |
| Magnesium | 13mg | 17mg | 1% |
| Protein | 1.36g | 1.14g | 0% |
| Net carbs | 1.57g | 11.66g | N/A |
| Calcium | 36mg | 34mg | 0% |
| Sugar | 0.78g | 8.99g | N/A |
| Zinc | 0.18mg | 0.14mg | 0% |
| Vitamin B3 | 0.375mg | 0.341mg | 0% |
| Saturated fat | 0.02g | 0.029g | 0% |
| Monounsaturated fat | 0.006g | 0.047g | 0% |
| Tryptophan | 0.009mg | 0.015mg | 0% |
| Threonine | 0.059mg | 0.047mg | 0% |
| Isoleucine | 0.084mg | 0.051mg | 0% |
| Leucine | 0.079mg | 0.066mg | 0% |
| Lysine | 0.084mg | 0.061mg | 0% |
| Methionine | 0.016mg | 0.024mg | 0% |
| Phenylalanine | 0.055mg | 0.044mg | 0% |
| Valine | 0.07mg | 0.057mg | 0% |
| Histidine | 0.022mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +19.3% |
| Contains more WaterWater | +14.3% |
| Contains more FatsFats | +246.7% |
| Contains more CarbsCarbs | +410.8% |
~equal in
Other
~0.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -31% |
| Contains more Mono. FatMonounsaturated fat | +683.3% |
| Contains more Poly. FatPolyunsaturated fat | +250% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +1041.7% |
| Contains more FructoseFructose | +911.6% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
