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Lettuce vs. Lettuce — In-Depth Nutrition Comparison

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What are the main differences between lettuce and lettuce?

    We used Lettuce, green leaf, raw and Lettuce, green leaf, raw types in this comparison.

    Infographic

    Lettuce vs Lettuce 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.
    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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
    ~equal in Magnesium ~13mg
    ~equal in Calcium ~36mg
    ~equal in Potassium ~194mg
    ~equal in Iron ~0.86mg
    ~equal in Copper ~0.029mg
    ~equal in Zinc ~0.18mg
    ~equal in Phosphorus ~29mg
    ~equal in Sodium ~28mg
    ~equal in Manganese ~0.25mg
    ~equal in Selenium ~0.6µg

    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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
    ~equal in Vitamin C ~9.2mg
    ~equal in Vitamin A ~370µg
    ~equal in Vitamin E ~0.22mg
    ~equal in Vitamin D ~0µg
    ~equal in Vitamin B1 ~0.07mg
    ~equal in Vitamin B2 ~0.08mg
    ~equal in Vitamin B3 ~0.375mg
    ~equal in Vitamin B5 ~0.134mg
    ~equal in Vitamin B6 ~0.09mg
    ~equal in Vitamin B12 ~0µg
    ~equal in Vitamin K ~126.3µg
    ~equal in Folate ~38µg
    ~equal in Choline ~13.6mg

    All nutrients comparison - raw data values

    Nutrient Lettuce Lettuce DV% diff.
    Calories 15kcal 15kcal 0%
    Protein 1.36g 1.36g 0%
    Fats 0.15g 0.15g 0%
    Vitamin C 9.2mg 9.2mg 0%
    Net carbs 1.57g 1.57g N/A
    Carbs 2.87g 2.87g 0%
    Magnesium 13mg 13mg 0%
    Calcium 36mg 36mg 0%
    Potassium 194mg 194mg 0%
    Iron 0.86mg 0.86mg 0%
    Sugar 0.78g 0.78g N/A
    Fiber 1.3g 1.3g 0%
    Copper 0.029mg 0.029mg 0%
    Zinc 0.18mg 0.18mg 0%
    Phosphorus 29mg 29mg 0%
    Sodium 28mg 28mg 0%
    Vitamin A 370µg 370µg 0%
    Vitamin E 0.22mg 0.22mg 0%
    Manganese 0.25mg 0.25mg 0%
    Selenium 0.6µg 0.6µg 0%
    Vitamin B1 0.07mg 0.07mg 0%
    Vitamin B2 0.08mg 0.08mg 0%
    Vitamin B3 0.375mg 0.375mg 0%
    Vitamin B5 0.134mg 0.134mg 0%
    Vitamin B6 0.09mg 0.09mg 0%
    Vitamin K 126.3µg 126.3µg 0%
    Folate 38µg 38µg 0%
    Choline 13.6mg 13.6mg 0%
    Saturated fat 0.02g 0.02g 0%
    Monounsaturated fat 0.006g 0.006g 0%
    Polyunsaturated fat 0.082g 0.082g 0%
    Tryptophan 0.009mg 0.009mg 0%
    Threonine 0.059mg 0.059mg 0%
    Isoleucine 0.084mg 0.084mg 0%
    Leucine 0.079mg 0.079mg 0%
    Lysine 0.084mg 0.084mg 0%
    Methionine 0.016mg 0.016mg 0%
    Phenylalanine 0.055mg 0.055mg 0%
    Valine 0.07mg 0.07mg 0%
    Histidine 0.022mg 0.022mg 0%
    Fructose 0.43g 0.43g 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% 95%
    Protein: 1.36 g
    Fats: 0.15 g
    Carbs: 2.87 g
    Water: 94.98 g
    Other: 0.64 g
    ~equal in Protein ~1.36g
    ~equal in Fats ~0.15g
    ~equal in Carbs ~2.87g
    ~equal in Water ~94.98g
    ~equal in Other ~0.64g

    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
    19% 6% 76%
    Saturated fat: Sat. Fat 0.02 g
    Monounsaturated fat: Mono. Fat 0.006 g
    Polyunsaturated fat: Poly. Fat 0.082 g
    ~equal in Saturated fat ~0.02g
    ~equal in Monounsaturated fat ~0.006g
    ~equal in Polyunsaturated fat ~0.082g

    Carbohydrate type comparison

    Carbohydrate type breakdown side-by-side comparison
    46% 54%
    Starch: 0 g
    Sucrose: 0 g
    Glucose: 0.36 g
    Fructose: 0.43 g
    Lactose: 0 g
    Maltose: 0 g
    Galactose: 0 g
    46% 54%
    Starch: 0 g
    Sucrose: 0 g
    Glucose: 0.36 g
    Fructose: 0.43 g
    Lactose: 0 g
    Maltose: 0 g
    Galactose: 0 g
    ~equal in Starch ~0g
    ~equal in Sucrose ~0g
    ~equal in Glucose ~0.36g
    ~equal in Fructose ~0.43g
    ~equal in Lactose ~0g
    ~equal in Maltose ~0g
    ~equal in Galactose ~0g

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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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.