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Lettuce vs. Pacific saury raw — In-Depth Nutrition Comparison

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A recap on differences between lettuce and pacific saury raw

  • Lettuce has more vitamin A and vitamin K; however, pacific saury raw is higher in vitamin B12, phosphorus, selenium, vitamin D, vitamin B5, vitamin B3, and choline.
  • Lettuce covers your daily vitamin A needs 147% more than pacific saury raw.
  • Pacific saury raw contains 1263 times less vitamin K than lettuce. Lettuce contains 126.3µg of vitamin K, while pacific saury raw contains 0.1µg.
  • The glycemic index of lettuce is higher.

Food varieties used in this article are Lettuce, green leaf, raw and Fish, pike, northern, raw.

Infographic

Lettuce vs Pacific saury raw 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.
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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more IronIron +56.4%
Contains less SodiumSodium -28.2%
Contains more MagnesiumMagnesium +138.5%
Contains more CalciumCalcium +58.3%
Contains more PotassiumPotassium +33.5%
Contains more CopperCopper +75.9%
Contains more ZincZinc +272.2%
Contains more PhosphorusPhosphorus +658.6%
Contains more SeleniumSelenium +2000%
~equal in Manganese ~0.24mg

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +142.1%
Contains more Vitamin AVitamin A +1661.9%
Contains more Vitamin B1Vitamin B1 +20.7%
Contains more Vitamin B2Vitamin B2 +27%
Contains more Vitamin KVitamin K +126200%
Contains more FolateFolate +153.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +513.3%
Contains more Vitamin B5Vitamin B5 +459.7%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +377.9%
~equal in Vitamin E ~0.2mg

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +20.3%
Contains more ProteinProtein +1316.2%
Contains more FatsFats +360%
Contains more OtherOther +76.6%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -83.1%
Contains more Mono. FatMonounsaturated fat +2516.7%
Contains more Poly. FatPolyunsaturated fat +146.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Pacific saury raw DV% diff.
Vitamin K 126.3µg 0.1µg 105%
Vitamin B12 0µg 2µg 83%
Vitamin A 370µg 21µg 39%
Protein 1.36g 19.26g 36%
Phosphorus 29mg 220mg 27%
Selenium 0.6µg 12.6µg 22%
Vitamin D 0µg 2.5µg 13%
Cholesterol 0mg 39mg 13%
Vitamin B3 0.375mg 2.3mg 12%
Vitamin B5 0.134mg 0.75mg 12%
Vitamin D 0IU 99IU 12%
Choline 13.6mg 65mg 9%
Folate 38µg 15µg 6%
Vitamin C 9.2mg 3.8mg 6%
Fiber 1.3g 0g 5%
Zinc 0.18mg 0.67mg 4%
Iron 0.86mg 0.55mg 4%
Magnesium 13mg 31mg 4%
Calories 15kcal 88kcal 4%
Copper 0.029mg 0.051mg 2%
Potassium 194mg 259mg 2%
Calcium 36mg 57mg 2%
Vitamin B6 0.09mg 0.117mg 2%
Polyunsaturated fat 0.082g 0.202g 1%
Fructose 0.43g 1%
Vitamin B2 0.08mg 0.063mg 1%
Vitamin B1 0.07mg 0.058mg 1%
Fats 0.15g 0.69g 1%
Carbs 2.87g 0g 1%
Net carbs 1.57g 0g N/A
Sugar 0.78g 0g N/A
Sodium 28mg 39mg 0%
Vitamin E 0.22mg 0.2mg 0%
Manganese 0.25mg 0.24mg 0%
Saturated fat 0.02g 0.118g 0%
Monounsaturated fat 0.006g 0.157g 0%
Tryptophan 0.009mg 0.216mg 0%
Threonine 0.059mg 0.844mg 0%
Isoleucine 0.084mg 0.887mg 0%
Leucine 0.079mg 1.565mg 0%
Lysine 0.084mg 1.768mg 0%
Methionine 0.016mg 0.57mg 0%
Phenylalanine 0.055mg 0.752mg 0%
Valine 0.07mg 0.992mg 0%
Histidine 0.022mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Pacific saury raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
45%
Lettuce
39%
Pacific saury raw
Minerals Daily Need Coverage Score
14%
Lettuce
32%
Pacific saury raw

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 0.78g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Pacific saury raw
Pacific saury raw is relatively richer in minerals
Which food is lower in Cholesterol?
Lettuce
Lettuce is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Lettuce
Lettuce is lower in Saturated fat (difference - 0.098g)
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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.