Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Lettuce vs. Pea raw — In-Depth Nutrition Comparison

Compare

What are the differences between lettuce and pea raw?

  • Lettuce is higher in vitamin A and vitamin K, yet pea raw is higher in vitamin C, fiber, copper, vitamin B1, phosphorus, vitamin B3, zinc, and iron.
  • Lettuce's daily need coverage for vitamin A is 133% more.
  • Lettuce has 5 times more vitamin K than pea raw. While lettuce has 126.3µg of vitamin K, pea raw has only 24.8µg.
  • The glycemic index of lettuce is lower.

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

Infographic

Lettuce vs Pea 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more CalciumCalcium +44%
Contains more MagnesiumMagnesium +153.8%
Contains more PotassiumPotassium +25.8%
Contains more IronIron +70.9%
Contains more CopperCopper +506.9%
Contains more ZincZinc +588.9%
Contains more PhosphorusPhosphorus +272.4%
Contains less SodiumSodium -82.1%
Contains more ManganeseManganese +64%
Contains more SeleniumSelenium +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.
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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin AVitamin A +873.7%
Contains more Vitamin EVitamin E +69.2%
Contains more Vitamin B5Vitamin B5 +28.8%
Contains more Vitamin KVitamin K +409.3%
Contains more Vitamin CVitamin C +334.8%
Contains more Vitamin B1Vitamin B1 +280%
Contains more Vitamin B2Vitamin B2 +65%
Contains more Vitamin B3Vitamin B3 +457.3%
Contains more Vitamin B6Vitamin B6 +87.8%
Contains more FolateFolate +71.1%
Contains more CholineCholine +108.8%
~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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more WaterWater +20.4%
Contains more ProteinProtein +298.5%
Contains more FatsFats +166.7%
Contains more CarbsCarbs +403.5%
Contains more OtherOther +35.9%

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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains less Sat. FatSaturated fat -71.8%
Contains more Mono. FatMonounsaturated fat +483.3%
Contains more Poly. FatPolyunsaturated fat +128%

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
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more GlucoseGlucose +200%
Contains more SucroseSucrose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Fructose ~0.39g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Pea raw DV% diff.
Vitamin K 126.3µg 24.8µg 85%
Vitamin A 370µg 38µg 37%
Vitamin C 9.2mg 40mg 34%
Fiber 1.3g 5.7g 18%
Vitamin B1 0.07mg 0.266mg 16%
Copper 0.029mg 0.176mg 16%
Vitamin B3 0.375mg 2.09mg 11%
Phosphorus 29mg 108mg 11%
Zinc 0.18mg 1.24mg 10%
Iron 0.86mg 1.47mg 8%
Protein 1.36g 5.42g 8%
Manganese 0.25mg 0.41mg 7%
Folate 38µg 65µg 7%
Vitamin B6 0.09mg 0.169mg 6%
Magnesium 13mg 33mg 5%
Carbs 2.87g 14.45g 4%
Vitamin B2 0.08mg 0.132mg 4%
Choline 13.6mg 28.4mg 3%
Calories 15kcal 81kcal 3%
Selenium 0.6µg 1.8µg 2%
Potassium 194mg 244mg 1%
Vitamin E 0.22mg 0.13mg 1%
Calcium 36mg 25mg 1%
Polyunsaturated fat 0.082g 0.187g 1%
Sodium 28mg 5mg 1%
Vitamin B5 0.134mg 0.104mg 1%
Fats 0.15g 0.4g 0%
Net carbs 1.57g 8.75g N/A
Sugar 0.78g 5.67g N/A
Saturated fat 0.02g 0.071g 0%
Monounsaturated fat 0.006g 0.035g 0%
Tryptophan 0.009mg 0.037mg 0%
Threonine 0.059mg 0.203mg 0%
Isoleucine 0.084mg 0.195mg 0%
Leucine 0.079mg 0.323mg 0%
Lysine 0.084mg 0.317mg 0%
Methionine 0.016mg 0.082mg 0%
Phenylalanine 0.055mg 0.2mg 0%
Valine 0.07mg 0.235mg 0%
Histidine 0.022mg 0.107mg 0%
Fructose 0.43g 0.39g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Pea 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
35%
Pea raw
Minerals Daily Need Coverage Score
14%
Lettuce
31%
Pea raw

Comparison summary

Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 23mg)
Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Pea raw
Pea raw is relatively richer in minerals
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated fat?
Lettuce
Lettuce is lower in Saturated fat (difference - 0.051g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 22)
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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.