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  6. Lettuce vs. Tuna salad

Lettuce vs. Tuna salad — In-Depth Nutrition Comparison

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Differences between lettuce and tuna salad

  • Lettuce has more vitamin A, manganese, and vitamin C, while tuna salad has more selenium, vitamin B12, vitamin B3, phosphorus, and copper.
  • Lettuce's daily need coverage for vitamin A is 146% higher.
  • Tuna salad contains 6 times less manganese than lettuce. Lettuce contains 0.25mg of manganese, while tuna salad contains 0.04mg.
  • The amount of sodium in lettuce is lower.

The food types used in this comparison are Lettuce, green leaf, raw and Fish, tuna salad.

Infographic

Lettuce vs Tuna 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more CalciumCalcium +111.8%
Contains less SodiumSodium -93%
Contains more ManganeseManganese +525%
Contains more MagnesiumMagnesium +46.2%
Contains more IronIron +16.3%
Contains more CopperCopper +400%
Contains more ZincZinc +211.1%
Contains more PhosphorusPhosphorus +513.8%
Contains more SeleniumSelenium +6766.7%
~equal in Potassium ~178mg

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin CVitamin C +318.2%
Contains more Vitamin AVitamin A +1441.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +125.8%
Contains more Vitamin B2Vitamin B2 +14.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +375%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +1686.7%
Contains more Vitamin B5Vitamin B5 +94%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.081mg

All nutrients comparison - raw data values

Nutrient Lettuce Tuna salad DV% diff.
Vitamin K 126.3µg 105%
Selenium 0.6µg 41.2µg 74%
Vitamin B12 0µg 1.2µg 50%
Vitamin B3 0.375mg 6.7mg 40%
Vitamin A 370µg 24µg 38%
Protein 1.36g 16.04g 29%
Polyunsaturated fat 0.082g 4.122g 27%
Phosphorus 29mg 178mg 21%
Sodium 28mg 402mg 16%
Fats 0.15g 9.26g 14%
Copper 0.029mg 0.145mg 13%
Manganese 0.25mg 0.04mg 9%
Calories 15kcal 187kcal 9%
Vitamin C 9.2mg 2.2mg 8%
Folate 38µg 8µg 8%
Saturated fat 0.02g 1.544g 7%
Monounsaturated fat 0.006g 2.887g 7%
Fiber 1.3g 0g 5%
Cholesterol 0mg 13mg 4%
Zinc 0.18mg 0.56mg 3%
Vitamin B1 0.07mg 0.031mg 3%
Vitamin B5 0.134mg 0.26mg 3%
Iron 0.86mg 1mg 2%
Calcium 36mg 17mg 2%
Choline 13.6mg 2%
Carbs 2.87g 9.41g 2%
Fructose 0.43g 1%
Vitamin B2 0.08mg 0.07mg 1%
Vitamin B6 0.09mg 0.081mg 1%
Magnesium 13mg 19mg 1%
Vitamin E 0.22mg 1%
Net carbs 1.57g 9.41g N/A
Potassium 194mg 178mg 0%
Sugar 0.78g N/A
Tryptophan 0.009mg 0.18mg 0%
Threonine 0.059mg 0.701mg 0%
Isoleucine 0.084mg 0.739mg 0%
Leucine 0.079mg 1.293mg 0%
Lysine 0.084mg 1.457mg 0%
Methionine 0.016mg 0.47mg 0%
Phenylalanine 0.055mg 0.626mg 0%
Valine 0.07mg 0.824mg 0%
Histidine 0.022mg 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g N/A

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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more WaterWater +50.4%
Contains more ProteinProtein +1079.4%
Contains more FatsFats +6073.3%
Contains more CarbsCarbs +227.9%
Contains more OtherOther +232.8%

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +48016.7%
Contains more Poly. FatPolyunsaturated fat +4926.8%

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.