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Lettuce vs. Piña colada — In-Depth Nutrition Comparison

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Significant differences between lettuce and piña colada

  • Lettuce has more vitamin A, vitamin K, iron, and folate; however, piña colada is richer in manganese and copper.
  • Lettuce covers your daily vitamin A needs 148% more than piña colada.
  • Piña colada has 1263 times less vitamin K than lettuce. Lettuce has 126.3µg of vitamin K, while piña colada has 0.1µg.
  • Lettuce contains less saturated fat.
  • Lettuce has a higher glycemic index. The glycemic index of lettuce is 32, while the glycemic index of piña colada is 15.

Specific food types used in this comparison are Lettuce, green leaf, raw and Alcoholic beverage, pina colada, prepared-from-recipe.

Infographic

Lettuce vs Piña colada 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.
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 5.7% 2.4% 6.3% 7.9% 26% 3.5% 3% 0.78% 69% 3.8%
Contains more MagnesiumMagnesium +62.5%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +173.2%
Contains more IronIron +309.5%
Contains more ZincZinc +38.5%
Contains more PhosphorusPhosphorus +314.3%
Contains more CopperCopper +172.4%
Contains less SodiumSodium -78.6%
Contains more ManganeseManganese +111.2%
Contains more SeleniumSelenium +16.7%

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
11
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 16% 0% 0.4% 0% 7.3% 3.9% 2.2% 3.7% 10% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +87.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin B1Vitamin B1 +141.4%
Contains more Vitamin B2Vitamin B2 +370.6%
Contains more Vitamin B3Vitamin B3 +217.8%
Contains more Vitamin B5Vitamin B5 +119.7%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin KVitamin K +126200%
Contains more FolateFolate +216.7%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~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% 65% 10%
Protein: 0.42 g
Fats: 1.88 g
Carbs: 22.66 g
Water: 64.99 g
Other: 10.05 g
Contains more ProteinProtein +223.8%
Contains more WaterWater +46.1%
Contains more FatsFats +1153.3%
Contains more CarbsCarbs +689.5%
Contains more OtherOther +1470.3%

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
93% 5% 2%
Saturated fat: Sat. Fat 1.636 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Poly. FatPolyunsaturated fat +148.5%
Contains more Mono. FatMonounsaturated fat +1266.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Piña colada DV% diff.
Vitamin K 126.3µg 0.1µg 105%
Vitamin A 370µg 0µg 41%
Manganese 0.25mg 0.528mg 12%
Calories 15kcal 174kcal 8%
Iron 0.86mg 0.21mg 8%
Saturated fat 0.02g 1.636g 7%
Folate 38µg 12µg 7%
Carbs 2.87g 22.66g 7%
Copper 0.029mg 0.079mg 6%
Vitamin C 9.2mg 4.9mg 5%
Vitamin B2 0.08mg 0.017mg 5%
Potassium 194mg 71mg 4%
Fiber 1.3g 0.3g 4%
Vitamin B6 0.09mg 0.045mg 3%
Vitamin B1 0.07mg 0.029mg 3%
Fats 0.15g 1.88g 3%
Phosphorus 29mg 7mg 3%
Calcium 36mg 8mg 3%
Vitamin B3 0.375mg 0.118mg 2%
Choline 13.6mg 2%
Protein 1.36g 0.42g 2%
Magnesium 13mg 8mg 1%
Sodium 28mg 6mg 1%
Vitamin B5 0.134mg 0.061mg 1%
Vitamin E 0.22mg 0.02mg 1%
Fructose 0.43g 1%
Net carbs 1.57g 22.36g N/A
Sugar 0.78g 22.33g N/A
Zinc 0.18mg 0.13mg 0%
Selenium 0.6µg 0.7µg 0%
Monounsaturated fat 0.006g 0.082g 0%
Polyunsaturated fat 0.082g 0.033g 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 Piña colada
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
4%
Piña colada
Minerals Daily Need Coverage Score
14%
Lettuce
13%
Piña colada

Comparison summary

Which food contains less Sodium?
Piña colada
Piña colada contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Piña colada
Piña colada is lower in glycemic index (difference - 17)
Which food is cheaper?
Piña colada
Piña colada is cheaper (difference - $0.5)
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 21.55g)
Which food is lower in Saturated fat?
Lettuce
Lettuce is lower in Saturated fat (difference - 1.616g)
Which food is richer in minerals?
Lettuce
Lettuce is relatively richer in minerals
Which food is richer in vitamins?
Lettuce
Lettuce is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Piña colada - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168752/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.