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  6. Lettuce vs. Sockeye salmon

Lettuce vs. Sockeye salmon — In-Depth Nutrition Comparison

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How are Lettuce and Sockeye salmon different?

  • Lettuce is higher in Vitamin K, and Vitamin A RAE, however, Sockeye salmon is richer in Vitamin B12, Vitamin D, Selenium, Vitamin B3, Vitamin B6, Phosphorus, and Vitamin B5.
  • Daily need coverage for Vitamin B12 from Sockeye salmon is 186% higher.
  • Lettuce contains 1263 times more Vitamin K than Sockeye salmon. While Lettuce contains 126.3µg of Vitamin K, Sockeye salmon contains only 0.1µg.

Lettuce, green leaf, raw and Fish, salmon, sockeye, cooked, dry heat are the varieties used in this article.

Infographic

Lettuce vs Sockeye salmon 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
4
:
6
Sockeye salmon
Sockeye salmon
Contains more Calcium +227.3%
Contains more Iron +65.4%
Contains less Sodium -69.6%
Contains more Manganese +1823.1%
Contains more Magnesium +176.9%
Contains more Phosphorus +951.7%
Contains more Potassium +124.7%
Contains more Zinc +205.6%
Contains more Copper +162.1%
Contains more Selenium +5816.7%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Sockeye salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 20% 26% 131% 39% 12% 15% 26% 2% 194%
Contains more Calcium +227.3%
Contains more Iron +65.4%
Contains less Sodium -69.6%
Contains more Manganese +1823.1%
Contains more Magnesium +176.9%
Contains more Phosphorus +951.7%
Contains more Potassium +124.7%
Contains more Zinc +205.6%
Contains more Copper +162.1%
Contains more Selenium +5816.7%

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
Lettuce
4
:
8
Sockeye salmon
Sockeye salmon
Contains more Vitamin A +3736.8%
Contains more Vitamin C +∞%
Contains more Folate +442.9%
Contains more Vitamin K +126200%
Contains more Vitamin E +350%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +124.3%
Contains more Vitamin B2 +207.5%
Contains more Vitamin B3 +2599.5%
Contains more Vitamin B5 +850.7%
Contains more Vitamin B6 +818.9%
Contains more Vitamin B12 +∞%
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%
Sockeye salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 1%
Contains more Vitamin A +3736.8%
Contains more Vitamin C +∞%
Contains more Folate +442.9%
Contains more Vitamin K +126200%
Contains more Vitamin E +350%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +124.3%
Contains more Vitamin B2 +207.5%
Contains more Vitamin B3 +2599.5%
Contains more Vitamin B5 +850.7%
Contains more Vitamin B6 +818.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lettuce
Lettuce
3
:
2
Sockeye salmon
Sockeye salmon
Contains more Carbs +∞%
Contains more Water +41.1%
Contains more Protein +1847.1%
Contains more Fats +3613.3%
Equal in Other - 0.62
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Sockeye salmon
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more Carbs +∞%
Contains more Water +41.1%
Contains more Protein +1847.1%
Contains more Fats +3613.3%
Equal in Other - 0.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lettuce
Lettuce
1
:
2
Sockeye salmon
Sockeye salmon
Contains less Saturated Fat -97.9%
Contains more Monounsaturated Fat +30966.7%
Contains more Polyunsaturated fat +1518.3%
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Sockeye salmon
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
Contains less Saturated Fat -97.9%
Contains more Monounsaturated Fat +30966.7%
Contains more Polyunsaturated fat +1518.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Sockeye salmon Opinion
Net carbs 1.57g 0g Lettuce
Protein 1.36g 26.48g Sockeye salmon
Fats 0.15g 5.57g Sockeye salmon
Carbs 2.87g 0g Lettuce
Calories 15kcal 156kcal Sockeye salmon
Fructose 0.43g 0g Lettuce
Sugar 0.78g 0g Sockeye salmon
Fiber 1.3g 0g Lettuce
Calcium 36mg 11mg Lettuce
Iron 0.86mg 0.52mg Lettuce
Magnesium 13mg 36mg Sockeye salmon
Phosphorus 29mg 305mg Sockeye salmon
Potassium 194mg 436mg Sockeye salmon
Sodium 28mg 92mg Lettuce
Zinc 0.18mg 0.55mg Sockeye salmon
Copper 0.029mg 0.076mg Sockeye salmon
Manganese 0.25mg 0.013mg Lettuce
Selenium 0.6µg 35.5µg Sockeye salmon
Vitamin A 7405IU 193IU Lettuce
Vitamin A RAE 370µg 58µg Lettuce
Vitamin E 0.22mg 0.99mg Sockeye salmon
Vitamin D 0IU 670IU Sockeye salmon
Vitamin D 0µg 16.7µg Sockeye salmon
Vitamin C 9.2mg 0mg Lettuce
Vitamin B1 0.07mg 0.157mg Sockeye salmon
Vitamin B2 0.08mg 0.246mg Sockeye salmon
Vitamin B3 0.375mg 10.123mg Sockeye salmon
Vitamin B5 0.134mg 1.274mg Sockeye salmon
Vitamin B6 0.09mg 0.827mg Sockeye salmon
Folate 38µg 7µg Lettuce
Vitamin B12 0µg 4.47µg Sockeye salmon
Vitamin K 126.3µg 0.1µg Lettuce
Tryptophan 0.009mg 0.335mg Sockeye salmon
Threonine 0.059mg 1.247mg Sockeye salmon
Isoleucine 0.084mg 1.274mg Sockeye salmon
Leucine 0.079mg 2.185mg Sockeye salmon
Lysine 0.084mg 2.574mg Sockeye salmon
Methionine 0.016mg 0.858mg Sockeye salmon
Phenylalanine 0.055mg 1.086mg Sockeye salmon
Valine 0.07mg 1.461mg Sockeye salmon
Histidine 0.022mg 0.711mg Sockeye salmon
Cholesterol 0mg 61mg Lettuce
Trans Fat 0g 0.023g Lettuce
Saturated Fat 0.02g 0.969g Lettuce
Omega-3 - DHA 0g 0.56g Sockeye salmon
Omega-3 - EPA 0g 0.299g Sockeye salmon
Omega-3 - DPA 0g 0.093g Sockeye salmon
Monounsaturated Fat 0.006g 1.864g Sockeye salmon
Polyunsaturated fat 0.082g 1.327g Sockeye salmon
Omega-6 - Eicosadienoic acid 0.019g Sockeye salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Sockeye salmon
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
137%
Sockeye salmon
Minerals Daily Need Coverage Score
14%
Lettuce
47%
Sockeye salmon

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 0.78g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Sockeye salmon
Sockeye salmon is relatively richer in minerals
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 64mg)
Which food is lower in Cholesterol?
Lettuce
Lettuce is lower in Cholesterol (difference - 61mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.949g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $12.5)

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.