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Lettuce vs. Sugar — In-Depth Nutrition Comparison

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How are Lettuce and Sugar different?

  • Lettuce is higher than Sugar in Vitamin K, Vitamin A RAE, Manganese, Vitamin C, Iron, Folate, Vitamin B6, Vitamin B1, Potassium, and Fiber.
  • Lettuce covers your daily need of Vitamin K 105% more than Sugar.

Lettuce, green leaf, raw and Sugars, granulated types were used in this article.

Infographic

Lettuce vs Sugar 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
8
:
1
Sugar
Sugar
Contains more Calcium +3500%
Contains more Iron +1620%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +9600%
Contains more Zinc +1700%
Contains more Copper +314.3%
Contains more Manganese +6150%
Contains less Sodium -96.4%
Equal in Selenium - 0.6
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Sugar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 1% 1% 1% 3% 1% 4%
Contains more Calcium +3500%
Contains more Iron +1620%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +9600%
Contains more Zinc +1700%
Contains more Copper +314.3%
Contains more Manganese +6150%
Contains less Sodium -96.4%
Equal in Selenium - 0.6

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
10
:
0
Sugar
Sugar
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +321.1%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
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%
Sugar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 5% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +321.1%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lettuce
Lettuce
4
:
1
Sugar
Sugar
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Water +474800%
Contains more Other +∞%
Contains more Carbs +3383.6%
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Sugar
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Water +474800%
Contains more Other +∞%
Contains more Carbs +3383.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Lettuce
Lettuce
2
:
1
Sugar
Sugar
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Sucrose +∞%
Lettuce
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
Sugar
100%
Starch: 0 g
Sucrose: 99.8 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Sucrose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Sugar Opinion
Net carbs 1.57g 99.98g Sugar
Protein 1.36g 0g Lettuce
Fats 0.15g 0g Lettuce
Carbs 2.87g 99.98g Sugar
Calories 15kcal 387kcal Sugar
Fructose 0.43g 0g Lettuce
Sugar 0.78g 99.8g Lettuce
Fiber 1.3g 0g Lettuce
Calcium 36mg 1mg Lettuce
Iron 0.86mg 0.05mg Lettuce
Magnesium 13mg 0mg Lettuce
Phosphorus 29mg 0mg Lettuce
Potassium 194mg 2mg Lettuce
Sodium 28mg 1mg Sugar
Zinc 0.18mg 0.01mg Lettuce
Copper 0.029mg 0.007mg Lettuce
Manganese 0.25mg 0.004mg Lettuce
Selenium 0.6µg 0.6µg
Vitamin A 7405IU 0IU Lettuce
Vitamin A RAE 370µg 0µg Lettuce
Vitamin E 0.22mg 0mg Lettuce
Vitamin C 9.2mg 0mg Lettuce
Vitamin B1 0.07mg 0mg Lettuce
Vitamin B2 0.08mg 0.019mg Lettuce
Vitamin B3 0.375mg 0mg Lettuce
Vitamin B5 0.134mg 0mg Lettuce
Vitamin B6 0.09mg 0mg Lettuce
Folate 38µg 0µg Lettuce
Vitamin K 126.3µg 0µg Lettuce
Tryptophan 0.009mg Lettuce
Threonine 0.059mg Lettuce
Isoleucine 0.084mg Lettuce
Leucine 0.079mg Lettuce
Lysine 0.084mg Lettuce
Methionine 0.016mg Lettuce
Phenylalanine 0.055mg Lettuce
Valine 0.07mg Lettuce
Histidine 0.022mg Lettuce
Saturated Fat 0.02g 0g Sugar
Monounsaturated Fat 0.006g 0g Lettuce
Polyunsaturated fat 0.082g 0g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Sugar
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
0%
Sugar
Minerals Daily Need Coverage Score
14%
Lettuce
1%
Sugar

Comparison summary

Which food contains less Sodium?
Sugar
Sugar contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Sugar
Sugar is lower in Saturated Fat (difference - 0.02g)
Which food is cheaper?
Sugar
Sugar is cheaper (difference - $0.4)
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 99.02g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 33)
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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.