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Lettuce vs. Turkey meat — In-Depth Nutrition Comparison

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How are lettuce and turkey meat different?

  • Lettuce is higher in vitamin A and vitamin K; however, turkey meat is richer in vitamin B3, selenium, vitamin B12, vitamin B6, phosphorus, zinc, and vitamin B5.
  • Daily need coverage for vitamin A for lettuce is 147% higher.
  • Turkey meat has a lower glycemic index (0) than lettuce (32).

Lettuce, green leaf, raw and Turkey, whole, meat, and skin, cooked, roasted are the varieties used in this article.

Infographic

Lettuce vs Turkey meat 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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Contains more CalciumCalcium +157.1%
Contains less SodiumSodium -72.8%
Contains more ManganeseManganese +1685.7%
Contains more MagnesiumMagnesium +130.8%
Contains more PotassiumPotassium +23.2%
Contains more IronIron +26.7%
Contains more CopperCopper +220.7%
Contains more ZincZinc +1277.8%
Contains more PhosphorusPhosphorus +669%
Contains more SeleniumSelenium +4866.7%

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.
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 0% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2983.3%
Contains more Vitamin EVitamin E +214.3%
Contains more Vitamin B1Vitamin B1 +55.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +322.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +251.3%
Contains more Vitamin B3Vitamin B3 +2452.8%
Contains more Vitamin B5Vitamin B5 +607.5%
Contains more Vitamin B6Vitamin B6 +584.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +542.6%

All nutrients comparison - raw data values

Nutrient Lettuce Turkey meat DV% diff.
Vitamin K 126.3µg 0µg 105%
Vitamin B3 0.375mg 9.573mg 57%
Protein 1.36g 28.55g 54%
Selenium 0.6µg 29.8µg 53%
Vitamin B12 0µg 1.02µg 43%
Vitamin A 370µg 12µg 40%
Vitamin B6 0.09mg 0.616mg 40%
Cholesterol 0mg 109mg 36%
Phosphorus 29mg 223mg 28%
Zinc 0.18mg 2.48mg 21%
Vitamin B5 0.134mg 0.948mg 16%
Vitamin B2 0.08mg 0.281mg 15%
Polyunsaturated fat 0.082g 2.119g 14%
Choline 13.6mg 87.4mg 13%
Fats 0.15g 7.39g 11%
Saturated fat 0.02g 2.155g 10%
Vitamin C 9.2mg 0mg 10%
Manganese 0.25mg 0.014mg 10%
Calories 15kcal 189kcal 9%
Copper 0.029mg 0.093mg 7%
Monounsaturated fat 0.006g 2.647g 7%
Folate 38µg 9µg 7%
Fiber 1.3g 0g 5%
Magnesium 13mg 30mg 4%
Sodium 28mg 103mg 3%
Iron 0.86mg 1.09mg 3%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 15IU 2%
Calcium 36mg 14mg 2%
Vitamin B1 0.07mg 0.045mg 2%
Fructose 0.43g 1%
Potassium 194mg 239mg 1%
Carbs 2.87g 0.06g 1%
Vitamin E 0.22mg 0.07mg 1%
Net carbs 1.57g 0.06g N/A
Sugar 0.78g 0g N/A
Trans fat 0g 0.101g N/A
Tryptophan 0.009mg 0.291mg 0%
Threonine 0.059mg 1.004mg 0%
Isoleucine 0.084mg 0.796mg 0%
Leucine 0.079mg 1.925mg 0%
Lysine 0.084mg 2.282mg 0%
Methionine 0.016mg 0.724mg 0%
Phenylalanine 0.055mg 0.903mg 0%
Valine 0.07mg 0.902mg 0%
Histidine 0.022mg 0.749mg 0%
Omega-3 - EPA 0g 0.008g N/A
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g 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
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more CarbsCarbs +4683.3%
Contains more WaterWater +49.5%
Contains more OtherOther +33.3%
Contains more ProteinProtein +1999.3%
Contains more FatsFats +4826.7%

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
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +44016.7%
Contains more Poly. FatPolyunsaturated fat +2484.1%

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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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.