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Lettuce vs. Sweet and sour — In-Depth Nutrition Comparison

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Summary of differences between lettuce and sweet and sour

  • Lettuce has more vitamin A, vitamin K, iron, and folate, while sweet, and sour has more manganese and copper.
  • Lettuce covers your daily need for vitamin A, 148% more than sweet and sour.
  • Lettuce contains 632 times more vitamin K than sweet and sour. While lettuce contains 126.3µg of vitamin K, sweet, and sour contains only 0.2µg.
  • The amount of sodium in lettuce is lower.
  • Lettuce has a lower glycemic index. The glycemic index of lettuce is 32, while the glycemic index of sweet and sour is 70.

These are the specific foods used in this comparison Lettuce, green leaf, raw and Sauce, sweet and sour, ready-to-serve.

Infographic

Lettuce vs Sweet and sour 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
Contains more MagnesiumMagnesium +62.5%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +96%
Contains more IronIron +309.5%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +314.3%
Contains less SodiumSodium -92.5%
Contains more SeleniumSelenium +50%
Contains more CopperCopper +172.4%
Contains more ManganeseManganese +204.4%

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
10
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 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
Contains more Vitamin AVitamin A +36900%
Contains more Vitamin EVitamin E +2100%
Contains more Vitamin B1Vitamin B1 +45.8%
Contains more Vitamin B2Vitamin B2 +321.1%
Contains more Vitamin B3Vitamin B3 +100.5%
Contains more Vitamin B5Vitamin B5 +44.1%
Contains more Vitamin B6Vitamin B6 +69.8%
Contains more Vitamin KVitamin K +63050%
Contains more FolateFolate +375%
Contains more CholineCholine +466.7%
~equal in Vitamin C ~8.7mg
~equal in Vitamin D ~0µg
~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
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 g
Contains more ProteinProtein +403.7%
Contains more FatsFats +650%
Contains more WaterWater +57.6%
Contains more CarbsCarbs +1231.7%
Contains more OtherOther +90.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lettuce Sweet and sour
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium 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 Sweet and sour DV% diff.
Vitamin K 126.3µg 0.2µg 105%
Vitamin A 370µg 1µg 41%
Manganese 0.25mg 0.761mg 22%
Sodium 28mg 371mg 15%
Carbs 2.87g 38.22g 12%
Folate 38µg 8µg 8%
Iron 0.86mg 0.21mg 8%
Calories 15kcal 150kcal 7%
Copper 0.029mg 0.079mg 6%
Vitamin B2 0.08mg 0.019mg 5%
Fiber 1.3g 0.1g 5%
Calcium 36mg 10mg 3%
Vitamin B6 0.09mg 0.053mg 3%
Phosphorus 29mg 7mg 3%
Potassium 194mg 99mg 3%
Protein 1.36g 0.27g 2%
Choline 13.6mg 2.4mg 2%
Vitamin B1 0.07mg 0.048mg 2%
Vitamin E 0.22mg 0.01mg 1%
Magnesium 13mg 8mg 1%
Polyunsaturated fat 0.082g 0g 1%
Vitamin C 9.2mg 8.7mg 1%
Fructose 0.43g 1%
Vitamin B5 0.134mg 0.093mg 1%
Vitamin B3 0.375mg 0.187mg 1%
Zinc 0.18mg 0.09mg 1%
Fats 0.15g 0.02g 0%
Net carbs 1.57g 38.12g N/A
Sugar 0.78g 18.75g N/A
Selenium 0.6µg 0.4µg 0%
Saturated fat 0.02g 0g 0%
Monounsaturated fat 0.006g 0g 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 Sweet and sour
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
6%
Sweet and sour
Minerals Daily Need Coverage Score
14%
Lettuce
21%
Sweet and sour

Comparison summary

Which food is lower in Saturated fat?
Sweet and sour
Sweet and sour is lower in Saturated fat (difference - 0.02g)
Which food is cheaper?
Sweet and sour
Sweet and sour is cheaper (difference - $0.5)
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 17.97g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 343mg)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 38)
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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.