Lettuce vs. Orange — In-Depth Nutrition Comparison
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Summary of differences between lettuce and oranges
- Lettuce has more vitamin A, vitamin K, manganese, and iron, while oranges have more vitamin C.
- Lettuce covers your daily need for vitamin A, 144% more than oranges.
- 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 oranges is 45.
These are the specific foods used in this comparison Lettuce, green leaf, raw and Oranges, raw, all commercial varieties.
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 MagnesiumMagnesium | +30% |
| Contains more IronIron | +760% |
| Contains more ZincZinc | +157.1% |
| Contains more PhosphorusPhosphorus | +107.1% |
| Contains more ManganeseManganese | +900% |
| Contains more SeleniumSelenium | +20% |
| Contains more CalciumCalcium | +11.1% |
| Contains more CopperCopper | +55.2% |
| Contains less SodiumSodium | -100% |
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 | +3263.6% |
| Contains more Vitamin EVitamin E | +22.2% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B3Vitamin B3 | +33% |
| Contains more Vitamin B6Vitamin B6 | +50% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +26.7% |
| Contains more CholineCholine | +61.9% |
| Contains more Vitamin CVitamin C | +478.3% |
| Contains more Vitamin B1Vitamin B1 | +24.3% |
| Contains more Vitamin B5Vitamin B5 | +86.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 126.3µg | 0µg | 105% |
| Vitamin C | 9.2mg | 53.2mg | 49% |
| Vitamin A | 370µg | 11µg | 40% |
| Manganese | 0.25mg | 0.025mg | 10% |
| Iron | 0.86mg | 0.1mg | 10% |
| Fiber | 1.3g | 2.4g | 4% |
| Vitamin B2 | 0.08mg | 0.04mg | 3% |
| Carbs | 2.87g | 11.75g | 3% |
| Phosphorus | 29mg | 14mg | 2% |
| Copper | 0.029mg | 0.045mg | 2% |
| Calories | 15kcal | 47kcal | 2% |
| Vitamin B6 | 0.09mg | 0.06mg | 2% |
| Folate | 38µg | 30µg | 2% |
| Vitamin B5 | 0.134mg | 0.25mg | 2% |
| Vitamin B3 | 0.375mg | 0.282mg | 1% |
| Choline | 13.6mg | 8.4mg | 1% |
| Protein | 1.36g | 0.94g | 1% |
| Vitamin B1 | 0.07mg | 0.087mg | 1% |
| Fructose | 0.43g | 1% | |
| Sodium | 28mg | 0mg | 1% |
| Zinc | 0.18mg | 0.07mg | 1% |
| Magnesium | 13mg | 10mg | 1% |
| Fats | 0.15g | 0.12g | 0% |
| Net carbs | 1.57g | 9.35g | N/A |
| Calcium | 36mg | 40mg | 0% |
| Potassium | 194mg | 181mg | 0% |
| Sugar | 0.78g | 9.35g | N/A |
| Vitamin E | 0.22mg | 0.18mg | 0% |
| Selenium | 0.6µg | 0.5µg | 0% |
| Saturated fat | 0.02g | 0.015g | 0% |
| Monounsaturated fat | 0.006g | 0.023g | 0% |
| Polyunsaturated fat | 0.082g | 0.025g | 0% |
| Tryptophan | 0.009mg | 0.009mg | 0% |
| Threonine | 0.059mg | 0.015mg | 0% |
| Isoleucine | 0.084mg | 0.025mg | 0% |
| Leucine | 0.079mg | 0.023mg | 0% |
| Lysine | 0.084mg | 0.047mg | 0% |
| Methionine | 0.016mg | 0.02mg | 0% |
| Phenylalanine | 0.055mg | 0.031mg | 0% |
| Valine | 0.07mg | 0.04mg | 0% |
| Histidine | 0.022mg | 0.018mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +44.7% |
| Contains more FatsFats | +25% |
| Contains more OtherOther | +45.5% |
| Contains more CarbsCarbs | +309.4% |
~equal in
Water
~86.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +228% |
| Contains less Sat. FatSaturated fat | -25% |
| Contains more Mono. FatMonounsaturated fat | +283.3% |
