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Lettuce vs. Passion fruit — In-Depth Nutrition Comparison

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The main differences between lettuce and passion fruit

  • Lettuce has more vitamin A, vitamin K, folate, and vitamin B1; however, passion fruit has more fiber, vitamin C, iron, vitamin B3, copper, and phosphorus.
  • Daily need coverage for vitamin A for lettuce is 123% higher.
  • Lettuce has a higher glycemic index than passion fruit.

Food types used in this article are Lettuce, green leaf, raw and Passion-fruit, (granadilla), purple, raw.

Infographic

Lettuce vs Passion fruit 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 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
Contains more CalciumCalcium +200%
Contains more ZincZinc +80%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +123.1%
Contains more PotassiumPotassium +79.4%
Contains more IronIron +86%
Contains more CopperCopper +196.6%
Contains more PhosphorusPhosphorus +134.5%
~equal in Sodium ~28mg
~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 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Contains more Vitamin AVitamin A +478.1%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +17942.9%
Contains more FolateFolate +171.4%
Contains more CholineCholine +78.9%
Contains more Vitamin CVitamin C +226.1%
Contains more Vitamin B2Vitamin B2 +62.5%
Contains more Vitamin B3Vitamin B3 +300%
Contains more Vitamin B6Vitamin B6 +11.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more WaterWater +30.2%
Contains more ProteinProtein +61.8%
Contains more FatsFats +366.7%
Contains more CarbsCarbs +714.6%
Contains more OtherOther +23.4%

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
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
Contains less Sat. FatSaturated fat -66.1%
Contains more Mono. FatMonounsaturated fat +1333.3%
Contains more Poly. FatPolyunsaturated fat +401.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Passion fruit DV% diff.
Vitamin K 126.3µg 0.7µg 105%
Fiber 1.3g 10.4g 36%
Vitamin A 370µg 64µg 34%
Vitamin C 9.2mg 30mg 23%
Manganese 0.25mg 11%
Iron 0.86mg 1.6mg 9%
Carbs 2.87g 23.38g 7%
Vitamin B3 0.375mg 1.5mg 7%
Vitamin B1 0.07mg 0mg 6%
Phosphorus 29mg 68mg 6%
Folate 38µg 14µg 6%
Copper 0.029mg 0.086mg 6%
Potassium 194mg 348mg 5%
Vitamin B2 0.08mg 0.13mg 4%
Calories 15kcal 97kcal 4%
Magnesium 13mg 29mg 4%
Vitamin B5 0.134mg 3%
Polyunsaturated fat 0.082g 0.411g 2%
Protein 1.36g 2.2g 2%
Calcium 36mg 12mg 2%
Fructose 0.43g 1%
Zinc 0.18mg 0.1mg 1%
Vitamin E 0.22mg 0.02mg 1%
Vitamin B6 0.09mg 0.1mg 1%
Fats 0.15g 0.7g 1%
Choline 13.6mg 7.6mg 1%
Net carbs 1.57g 12.98g N/A
Sugar 0.78g 11.2g N/A
Sodium 28mg 28mg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.02g 0.059g 0%
Monounsaturated fat 0.006g 0.086g 0%
Tryptophan 0.009mg 0%
Threonine 0.059mg 0%
Isoleucine 0.084mg 0%
Leucine 0.079mg 0%
Lysine 0.084mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.055mg 0%
Valine 0.07mg 0%
Histidine 0.022mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Passion fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
17%
Passion fruit
Minerals Daily Need Coverage Score
14%
Lettuce
18%
Passion fruit

Comparison summary

Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 16)
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 10.42g)
Which food is lower in Saturated fat?
Lettuce
Lettuce is lower in Saturated fat (difference - 0.039g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (28 mg)
Which food is richer in minerals?
?
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.
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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.