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  6. Lettuce vs. Liver

Lettuce vs. Liver — In-Depth Nutrition Comparison

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The main differences between lettuce and liver

  • Lettuce contains less vitamin B12, iron, vitamin A, vitamin B2, selenium, vitamin B5, copper, zinc, and vitamin B3 than liver.
  • Daily need coverage for vitamin B12 for liver is 778% higher.
  • Lettuce has a higher glycemic index than liver.

Food types used in this article are Lettuce, green leaf, raw and Pork, fresh, variety meats, and by-products, liver, cooked, braised.

Infographic

Lettuce vs Liver 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%
Liver
Liver
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +29.3%
Contains less SodiumSodium -42.9%
Contains more IronIron +1983.7%
Contains more CopperCopper +2086.2%
Contains more ZincZinc +3633.3%
Contains more PhosphorusPhosphorus +731%
Contains more ManganeseManganese +20%
Contains more SeleniumSelenium +11150%
~equal in Magnesium ~14mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 31% 0% 123% 4.4% 18% 18% 7% 8% 21% 0% 316% 29%
Liver
Liver
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 79% 0% 1802% 0% 65% 507% 158% 286% 132% 2334% 0% 122%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +156.5%
Contains more Vitamin AVitamin A +1360.8%
Contains more Vitamin B1Vitamin B1 +268.6%
Contains more Vitamin B2Vitamin B2 +2645%
Contains more Vitamin B3Vitamin B3 +2149.3%
Contains more Vitamin B5Vitamin B5 +3462.7%
Contains more Vitamin B6Vitamin B6 +533.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +328.9%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Lettuce Liver DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin A 370µg 5405µg 559%
Iron 0.86mg 17.92mg 213%
Vitamin B2 0.08mg 2.196mg 163%
Selenium 0.6µg 67.5µg 122%
Cholesterol 0mg 355mg 118%
Vitamin K 126.3µg 105%
Vitamin B5 0.134mg 4.774mg 93%
Copper 0.029mg 0.634mg 67%
Zinc 0.18mg 6.72mg 59%
Vitamin B3 0.375mg 8.435mg 50%
Protein 1.36g 26.02g 49%
Vitamin B6 0.09mg 0.57mg 37%
Folate 38µg 163µg 31%
Phosphorus 29mg 241mg 30%
Vitamin C 9.2mg 23.6mg 16%
Vitamin B1 0.07mg 0.258mg 16%
Calories 15kcal 165kcal 8%
Fats 0.15g 4.4g 7%
Saturated fat 0.02g 1.41g 6%
Polyunsaturated fat 0.082g 1.05g 6%
Fiber 1.3g 0g 5%
Calcium 36mg 10mg 3%
Manganese 0.25mg 0.3mg 2%
Choline 13.6mg 2%
Monounsaturated fat 0.006g 0.63g 2%
Potassium 194mg 150mg 1%
Sodium 28mg 49mg 1%
Vitamin E 0.22mg 1%
Fructose 0.43g 1%
Protein per 100 calories 9.1g 16g N/A
Calories per 10 g protein 110kcal 63kcal N/A
Weight per 100 calories 667g 61g N/A
Unsaturated / Saturated Fat ratio 4.4 1.2 N/A
Net carbs 1.57g 3.76g N/A
Carbs 2.87g 3.76g 0%
Magnesium 13mg 14mg 0%
Sugar 0.78g N/A
Tryptophan 0.009mg 0.366mg 0%
Threonine 0.059mg 1.107mg 0%
Isoleucine 0.084mg 1.32mg 0%
Leucine 0.079mg 2.319mg 0%
Lysine 0.084mg 2.007mg 0%
Methionine 0.016mg 0.645mg 0%
Phenylalanine 0.055mg 1.274mg 0%
Valine 0.07mg 1.607mg 0%
Histidine 0.022mg 0.708mg 0%
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - DPA 0g 0.04g N/A

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
Liver
Liver
4
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more WaterWater +47.7%
Contains more ProteinProtein +1813.2%
Contains more FatsFats +2833.3%
Contains more CarbsCarbs +31%
Contains more OtherOther +134.4%

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
Liver
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +10400%
Contains more Poly. FatPolyunsaturated fat +1180.5%

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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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.