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  6. Lettuce vs. Sesame

Lettuce vs. Sesame — In-Depth Nutrition Comparison

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What are the main differences between Lettuce and Sesame?

  • Lettuce is richer in Vitamin K, yet Sesame is richer in Copper, Iron, Manganese, Calcium, Phosphorus, Magnesium, Zinc, Selenium, and Vitamin B1.
  • Sesame's daily need coverage for Copper is 450% higher.

We used Lettuce, green leaf, raw and Seeds, sesame seeds, whole, dried types in this comparison.

Infographic

Lettuce vs Sesame 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.
Lettuce
Lettuce
0
:
10
Sesame
Sesame
Contains more Calcium +2608.3%
Contains more Iron +1591.9%
Contains more Magnesium +2600%
Contains more Phosphorus +2069%
Contains more Potassium +141.2%
Contains less Sodium -60.7%
Contains more Zinc +4205.6%
Contains more Copper +13975.9%
Contains more Manganese +884%
Contains more Selenium +5633.3%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains more Calcium +2608.3%
Contains more Iron +1591.9%
Contains more Magnesium +2600%
Contains more Phosphorus +2069%
Contains more Potassium +141.2%
Contains less Sodium -60.7%
Contains more Zinc +4205.6%
Contains more Copper +13975.9%
Contains more Manganese +884%
Contains more Selenium +5633.3%

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
Lettuce
4
:
6
Sesame
Sesame
Contains more Vitamin A +82177.8%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +168%
Contains more Vitamin K +∞%
Contains more Vitamin E +13.6%
Contains more Vitamin B1 +1030%
Contains more Vitamin B2 +208.8%
Contains more Vitamin B3 +1104%
Contains more Vitamin B6 +777.8%
Contains more Folate +155.3%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Sesame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Contains more Vitamin A +82177.8%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +168%
Contains more Vitamin K +∞%
Contains more Vitamin E +13.6%
Contains more Vitamin B1 +1030%
Contains more Vitamin B2 +208.8%
Contains more Vitamin B3 +1104%
Contains more Vitamin B6 +777.8%
Contains more Folate +155.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lettuce
Lettuce
1
:
4
Sesame
Sesame
Contains more Water +1925.2%
Contains more Protein +1203.7%
Contains more Fats +33013.3%
Contains more Carbs +717.1%
Contains more Other +596.9%
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Sesame
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more Water +1925.2%
Contains more Protein +1203.7%
Contains more Fats +33013.3%
Contains more Carbs +717.1%
Contains more Other +596.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lettuce
Lettuce
1
:
2
Sesame
Sesame
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +312550%
Contains more Polyunsaturated fat +26452.4%
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +312550%
Contains more Polyunsaturated fat +26452.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Sesame Opinion
Net carbs 1.57g 11.65g Sesame
Protein 1.36g 17.73g Sesame
Fats 0.15g 49.67g Sesame
Carbs 2.87g 23.45g Sesame
Calories 15kcal 573kcal Sesame
Fructose 0.43g Lettuce
Sugar 0.78g 0.3g Sesame
Fiber 1.3g 11.8g Sesame
Calcium 36mg 975mg Sesame
Iron 0.86mg 14.55mg Sesame
Magnesium 13mg 351mg Sesame
Phosphorus 29mg 629mg Sesame
Potassium 194mg 468mg Sesame
Sodium 28mg 11mg Sesame
Zinc 0.18mg 7.75mg Sesame
Copper 0.029mg 4.082mg Sesame
Manganese 0.25mg 2.46mg Sesame
Selenium 0.6µg 34.4µg Sesame
Vitamin A 7405IU 9IU Lettuce
Vitamin A RAE 370µg 0µg Lettuce
Vitamin E 0.22mg 0.25mg Sesame
Vitamin C 9.2mg 0mg Lettuce
Vitamin B1 0.07mg 0.791mg Sesame
Vitamin B2 0.08mg 0.247mg Sesame
Vitamin B3 0.375mg 4.515mg Sesame
Vitamin B5 0.134mg 0.05mg Lettuce
Vitamin B6 0.09mg 0.79mg Sesame
Folate 38µg 97µg Sesame
Vitamin K 126.3µg 0µg Lettuce
Tryptophan 0.009mg 0.388mg Sesame
Threonine 0.059mg 0.736mg Sesame
Isoleucine 0.084mg 0.763mg Sesame
Leucine 0.079mg 1.358mg Sesame
Lysine 0.084mg 0.569mg Sesame
Methionine 0.016mg 0.586mg Sesame
Phenylalanine 0.055mg 0.94mg Sesame
Valine 0.07mg 0.99mg Sesame
Histidine 0.022mg 0.522mg Sesame
Saturated Fat 0.02g 6.957g Lettuce
Monounsaturated Fat 0.006g 18.759g Sesame
Polyunsaturated fat 0.082g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
75%
Lettuce
50%
Sesame
Minerals Daily Need Coverage Score
14%
Lettuce
348%
Sesame

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 17mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 6.937g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 32)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $3.5)
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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.