Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Lettuce
  5. Compare
  6. Lettuce vs. Orange juice

Lettuce vs. Orange juice — In-Depth Nutrition Comparison

Compare

How are Lettuce and Orange juice different?

  • Lettuce is higher in Vitamin K, Vitamin A RAE, Manganese, and Iron, however, Orange juice is richer in Vitamin C.
  • Daily need coverage for Vitamin K from Lettuce is 105% higher.
  • Lettuce contains 37 times more Vitamin A RAE than Orange juice. While Lettuce contains 370µg of Vitamin A RAE, Orange juice contains only 10µg.
  • Lettuce has less Sugar.

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

Infographic

Lettuce vs Orange juice 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
Orange juice
Orange juice
Contains more Calcium +227.3%
Contains more Iron +330%
Contains more Magnesium +18.2%
Contains more Phosphorus +70.6%
Contains more Zinc +260%
Contains more Manganese +1685.7%
Contains more Selenium +500%
Contains less Sodium -96.4%
Contains more Copper +51.7%
Equal in Potassium - 200
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Orange juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Contains more Calcium +227.3%
Contains more Iron +330%
Contains more Magnesium +18.2%
Contains more Phosphorus +70.6%
Contains more Zinc +260%
Contains more Manganese +1685.7%
Contains more Selenium +500%
Contains less Sodium -96.4%
Contains more Copper +51.7%
Equal in Potassium - 200

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
6
:
4
Orange juice
Orange juice
Contains more Vitamin A +3602.5%
Contains more Vitamin E +450%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B6 +125%
Contains more Folate +26.7%
Contains more Vitamin K +126200%
Contains more Vitamin C +443.5%
Contains more Vitamin B1 +28.6%
Contains more Vitamin B5 +41.8%
Equal in Vitamin B3 - 0.4
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%
Orange juice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Contains more Vitamin A +3602.5%
Contains more Vitamin E +450%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B6 +125%
Contains more Folate +26.7%
Contains more Vitamin K +126200%
Contains more Vitamin C +443.5%
Contains more Vitamin B1 +28.6%
Contains more Vitamin B5 +41.8%
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lettuce
Lettuce
3
:
2
Orange juice
Orange juice
Contains more Protein +94.3%
Contains more Other +60%
Contains more Fats +33.3%
Contains more Carbs +262.4%
Equal in Water - 88.3
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Orange juice
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more Protein +94.3%
Contains more Other +60%
Contains more Fats +33.3%
Contains more Carbs +262.4%
Equal in Water - 88.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lettuce
Lettuce
2
:
1
Orange juice
Orange juice
Contains less Saturated Fat -16.7%
Contains more Polyunsaturated fat +105%
Contains more Monounsaturated Fat +500%
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Orange juice
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
Contains less Saturated Fat -16.7%
Contains more Polyunsaturated fat +105%
Contains more Monounsaturated Fat +500%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Orange juice Opinion
Net carbs 1.57g 10.2g Orange juice
Protein 1.36g 0.7g Lettuce
Fats 0.15g 0.2g Orange juice
Carbs 2.87g 10.4g Orange juice
Calories 15kcal 45kcal Orange juice
Fructose 0.43g Lettuce
Sugar 0.78g 8.4g Lettuce
Fiber 1.3g 0.2g Lettuce
Calcium 36mg 11mg Lettuce
Iron 0.86mg 0.2mg Lettuce
Magnesium 13mg 11mg Lettuce
Phosphorus 29mg 17mg Lettuce
Potassium 194mg 200mg Orange juice
Sodium 28mg 1mg Orange juice
Zinc 0.18mg 0.05mg Lettuce
Copper 0.029mg 0.044mg Orange juice
Manganese 0.25mg 0.014mg Lettuce
Selenium 0.6µg 0.1µg Lettuce
Vitamin A 7405IU 200IU Lettuce
Vitamin A RAE 370µg 10µg Lettuce
Vitamin E 0.22mg 0.04mg Lettuce
Vitamin C 9.2mg 50mg Orange juice
Vitamin B1 0.07mg 0.09mg Orange juice
Vitamin B2 0.08mg 0.03mg Lettuce
Vitamin B3 0.375mg 0.4mg Orange juice
Vitamin B5 0.134mg 0.19mg Orange juice
Vitamin B6 0.09mg 0.04mg Lettuce
Folate 38µg 30µg Lettuce
Vitamin K 126.3µg 0.1µg Lettuce
Tryptophan 0.009mg 0.002mg Lettuce
Threonine 0.059mg 0.008mg Lettuce
Isoleucine 0.084mg 0.008mg Lettuce
Leucine 0.079mg 0.013mg Lettuce
Lysine 0.084mg 0.009mg Lettuce
Methionine 0.016mg 0.003mg Lettuce
Phenylalanine 0.055mg 0.009mg Lettuce
Valine 0.07mg 0.011mg Lettuce
Histidine 0.022mg 0.003mg Lettuce
Saturated Fat 0.02g 0.024g Lettuce
Monounsaturated Fat 0.006g 0.036g Orange juice
Polyunsaturated fat 0.082g 0.04g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Orange juice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Lettuce
Lettuce vs Tomato
Tomato
Lettuce
Lettuce vs Cucumber
Cucumber
Lettuce
Lettuce vs Cabbage
Cabbage
Orange juice
Orange juice vs Orange
Orange
Orange juice
Orange juice vs Lemon
Lemon
Orange juice
Orange juice vs Lime
Lime

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
22%
Orange juice
Minerals Daily Need Coverage Score
14%
Lettuce
6%
Orange juice

Comparison summary

Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 27mg)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.5)
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 7.62g)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Lettuce
Lettuce is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.