Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Lettuce vs. Taco salad — In-Depth Nutrition Comparison

Compare

What are the main differences between lettuce and taco salad?

  • Lettuce is richer in vitamin A and vitamin C, yet taco salad is richer in vitamin B12, vitamin B5, zinc, copper, and vitamin B2.
  • Lettuce's daily need coverage for vitamin A is 142% higher.
  • Lettuce has 5 times more vitamin C than taco salad. Lettuce has 9.2mg of vitamin C, while taco salad has 1.8mg.
  • Lettuce contains less sodium.

We used Lettuce, green leaf, raw and Fast foods, taco salad types in this comparison.

Infographic

Lettuce vs Taco salad 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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Contains less SodiumSodium -92.7%
Contains more ManganeseManganese +49.7%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +169.4%
Contains more IronIron +33.7%
Contains more CopperCopper +289.7%
Contains more ZincZinc +655.6%
Contains more PhosphorusPhosphorus +148.3%
Contains more SeleniumSelenium +266.7%
~equal in Potassium ~210mg

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 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 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Contains more Vitamin CVitamin C +411.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +125%
Contains more Vitamin B3Vitamin B3 +230.7%
Contains more Vitamin B5Vitamin B5 +407.5%
Contains more Vitamin B6Vitamin B6 +22.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +10.5%
Contains more CholineCholine +71.3%
~equal in Vitamin D ~µg

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
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Contains more WaterWater +31.3%
Contains more ProteinProtein +391.2%
Contains more FatsFats +4873.3%
Contains more CarbsCarbs +315%
Contains more OtherOther +150%

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
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +43333.3%
Contains more Poly. FatPolyunsaturated fat +976.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Taco salad DV% diff.
Vitamin K 126.3µg 105%
Vitamin A 370µg 41%
Saturated fat 0.02g 3.446g 16%
Sodium 28mg 385mg 16%
Vitamin B12 0µg 0.32µg 13%
Fats 0.15g 7.46g 11%
Vitamin B5 0.134mg 0.68mg 11%
Protein 1.36g 6.68g 11%
Zinc 0.18mg 1.36mg 11%
Copper 0.029mg 0.113mg 9%
Vitamin C 9.2mg 1.8mg 8%
Vitamin B2 0.08mg 0.18mg 8%
Cholesterol 0mg 22mg 7%
Monounsaturated fat 0.006g 2.606g 7%
Calcium 36mg 97mg 6%
Phosphorus 29mg 72mg 6%
Calories 15kcal 141kcal 6%
Fiber 1.3g 5%
Polyunsaturated fat 0.082g 0.883g 5%
Vitamin B3 0.375mg 1.24mg 5%
Iron 0.86mg 1.15mg 4%
Manganese 0.25mg 0.167mg 4%
Magnesium 13mg 26mg 3%
Carbs 2.87g 11.91g 3%
Selenium 0.6µg 2.2µg 3%
Choline 13.6mg 23.3mg 2%
Vitamin B1 0.07mg 0.05mg 2%
Vitamin B6 0.09mg 0.11mg 2%
Folate 38µg 42µg 1%
Vitamin E 0.22mg 1%
Fructose 0.43g 1%
Net carbs 1.57g 11.91g N/A
Potassium 194mg 210mg 0%
Sugar 0.78g N/A
Tryptophan 0.009mg 0.075mg 0%
Threonine 0.059mg 0.254mg 0%
Isoleucine 0.084mg 0.311mg 0%
Leucine 0.079mg 0.549mg 0%
Lysine 0.084mg 0.486mg 0%
Methionine 0.016mg 0.145mg 0%
Phenylalanine 0.055mg 0.277mg 0%
Valine 0.07mg 0.343mg 0%
Histidine 0.022mg 0.201mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Taco salad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
18%
Taco salad
Minerals Daily Need Coverage Score
14%
Lettuce
30%
Taco salad

Comparison summary

Which food is lower in Sugar?
Taco salad
Taco salad is lower in Sugar (difference - 0.78g)
Which food is lower in glycemic index?
Taco salad
Taco salad is lower in glycemic index (difference - 32)
Which food is cheaper?
Taco salad
Taco salad is cheaper (difference - $0.5)
Which food is richer in minerals?
Taco salad
Taco salad is relatively richer in minerals
Which food is lower in Cholesterol?
Lettuce
Lettuce is lower in Cholesterol (difference - 22mg)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 357mg)
Which food is lower in Saturated fat?
Lettuce
Lettuce is lower in Saturated fat (difference - 3.426g)
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

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.