Lettuce vs. Wafer — In-Depth Nutrition Comparison
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Significant differences between lettuce and wafer
- Lettuce has more vitamin A and vitamin K; however, wafer is richer in copper, iron, manganese, vitamin B3, phosphorus, and vitamin B2.
- Lettuce covers your daily vitamin A needs 148% more than wafer.
- Wafer has 53 times less vitamin K than lettuce. Lettuce has 126.3µg of vitamin K, while wafer has 2.4µg.
- Lettuce contains less sodium.
- Wafer has a higher glycemic index. The glycemic index of wafer is 61, while the glycemic index of lettuce is 32.
Specific food types used in this comparison are Lettuce, green leaf, raw and Cookies, chocolate wafers.
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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.
| Contains more CalciumCalcium | +16.1% |
| Contains less SodiumSodium | -95.2% |
| Contains more MagnesiumMagnesium | +307.7% |
| Contains more IronIron | +366.3% |
| Contains more CopperCopper | +1496.6% |
| Contains more ZincZinc | +505.6% |
| Contains more PhosphorusPhosphorus | +355.2% |
| Contains more ManganeseManganese | +178.4% |
| Contains more SeleniumSelenium | +850% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +12233.3% |
| Contains more Vitamin B6Vitamin B6 | +76.5% |
| Contains more Vitamin KVitamin K | +5162.5% |
| Contains more Vitamin EVitamin E | +227.3% |
| Contains more Vitamin B1Vitamin B1 | +190% |
| Contains more Vitamin B2Vitamin B2 | +232.5% |
| Contains more Vitamin B3Vitamin B3 | +662.1% |
| Contains more Vitamin B5Vitamin B5 | +184.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +23.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 126.3µg | 2.4µg | 103% |
| Copper | 0.029mg | 0.463mg | 48% |
| Vitamin A | 370µg | 3µg | 41% |
| Iron | 0.86mg | 4.01mg | 39% |
| Polyunsaturated fat | 0.082g | 4.153g | 27% |
| Sodium | 28mg | 580mg | 24% |
| Carbs | 2.87g | 72.7g | 23% |
| Fats | 0.15g | 14.2g | 22% |
| Calories | 15kcal | 433kcal | 21% |
| Saturated fat | 0.02g | 4.241g | 19% |
| Manganese | 0.25mg | 0.696mg | 19% |
| Vitamin B3 | 0.375mg | 2.858mg | 16% |
| Phosphorus | 29mg | 132mg | 15% |
| Vitamin B2 | 0.08mg | 0.266mg | 14% |
| Monounsaturated fat | 0.006g | 4.865g | 12% |
| Vitamin B1 | 0.07mg | 0.203mg | 11% |
| Protein | 1.36g | 6.6g | 10% |
| Vitamin C | 9.2mg | 0mg | 10% |
| Magnesium | 13mg | 53mg | 10% |
| Selenium | 0.6µg | 5.7µg | 9% |
| Fiber | 1.3g | 3.4g | 8% |
| Zinc | 0.18mg | 1.09mg | 8% |
| Vitamin B5 | 0.134mg | 0.381mg | 5% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Vitamin E | 0.22mg | 0.72mg | 3% |
| Vitamin B6 | 0.09mg | 0.051mg | 3% |
| Caffeine | 0mg | 10mg | 3% |
| Folate | 38µg | 47µg | 2% |
| Calcium | 36mg | 31mg | 1% |
| Fructose | 0.43g | 1% | |
| Cholesterol | 0mg | 2mg | 1% |
| Net carbs | 1.57g | 69.3g | N/A |
| Potassium | 194mg | 210mg | 0% |
| Sugar | 0.78g | 37.43g | N/A |
| Choline | 13.6mg | 14.3mg | 0% |
| Tryptophan | 0.009mg | 0.096mg | 0% |
| Threonine | 0.059mg | 0.22mg | 0% |
| Isoleucine | 0.084mg | 0.261mg | 0% |
| Leucine | 0.079mg | 0.447mg | 0% |
| Lysine | 0.084mg | 0.281mg | 0% |
| Methionine | 0.016mg | 0.105mg | 0% |
| Phenylalanine | 0.055mg | 0.308mg | 0% |
| Valine | 0.07mg | 0.323mg | 0% |
| Histidine | 0.022mg | 0.128mg | 0% |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2010.7% |
| Contains more ProteinProtein | +385.3% |
| Contains more FatsFats | +9366.7% |
| Contains more CarbsCarbs | +2433.1% |
| Contains more OtherOther | +212.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.5% |
| Contains more Mono. FatMonounsaturated fat | +80983.3% |
| Contains more Poly. FatPolyunsaturated fat | +4964.6% |
