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  6. Lettuce vs. Walnut oil

Lettuce vs. Walnut oil — In-Depth Nutrition Comparison

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Differences between Lettuce and Walnut oil

  • Walnut oil contains less Vitamin K, Vitamin A RAE, Iron, Vitamin C, Folate, Vitamin B6, Vitamin B2, Vitamin B1, and Potassium than Lettuce.
  • Lettuce's daily need coverage for Vitamin K is 93% higher.
  • The amount of Saturated Fat in Lettuce is lower.

The food types used in this comparison are Lettuce, green leaf, raw and Oil, walnut.

Infographic

Lettuce vs Walnut oil 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.
Lettuce
Lettuce
9
:
1
Walnut oil
Walnut oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Walnut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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
Lettuce
9
:
1
Walnut oil
Walnut oil
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +742%
Contains more Vitamin E +81.8%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Walnut oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 0% 0% 0% 0% 0% 0% 0% 38%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +742%
Contains more Vitamin E +81.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lettuce
Lettuce
4
:
1
Walnut oil
Walnut oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +66566.7%
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Walnut oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +66566.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lettuce
Lettuce
1
:
2
Walnut oil
Walnut oil
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +379900%
Contains more Polyunsaturated fat +77095.1%
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Walnut oil
10% 24% 66%
Saturated Fat: 9.1 g
Monounsaturated Fat: 22.8 g
Polyunsaturated fat: 63.3 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +379900%
Contains more Polyunsaturated fat +77095.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Walnut oil Opinion
Net carbs 1.57g 0g Lettuce
Protein 1.36g 0g Lettuce
Fats 0.15g 100g Walnut oil
Carbs 2.87g 0g Lettuce
Calories 15kcal 884kcal Walnut oil
Fructose 0.43g Lettuce
Sugar 0.78g 0g Walnut oil
Fiber 1.3g 0g Lettuce
Calcium 36mg 0mg Lettuce
Iron 0.86mg 0mg Lettuce
Magnesium 13mg 0mg Lettuce
Phosphorus 29mg 0mg Lettuce
Potassium 194mg 0mg Lettuce
Sodium 28mg 0mg Walnut oil
Zinc 0.18mg 0mg Lettuce
Copper 0.029mg 0mg Lettuce
Manganese 0.25mg Lettuce
Selenium 0.6µg 0µg Lettuce
Vitamin A 7405IU 0IU Lettuce
Vitamin A RAE 370µg 0µg Lettuce
Vitamin E 0.22mg 0.4mg Walnut oil
Vitamin C 9.2mg 0mg Lettuce
Vitamin B1 0.07mg 0mg Lettuce
Vitamin B2 0.08mg 0mg Lettuce
Vitamin B3 0.375mg 0mg Lettuce
Vitamin B5 0.134mg 0mg Lettuce
Vitamin B6 0.09mg 0mg Lettuce
Folate 38µg 0µg Lettuce
Vitamin K 126.3µg 15µg Lettuce
Tryptophan 0.009mg 0mg Lettuce
Threonine 0.059mg 0mg Lettuce
Isoleucine 0.084mg 0mg Lettuce
Leucine 0.079mg 0mg Lettuce
Lysine 0.084mg 0mg Lettuce
Methionine 0.016mg 0mg Lettuce
Phenylalanine 0.055mg 0mg Lettuce
Valine 0.07mg 0mg Lettuce
Histidine 0.022mg 0mg Lettuce
Saturated Fat 0.02g 9.1g Lettuce
Monounsaturated Fat 0.006g 22.8g Walnut oil
Polyunsaturated fat 0.082g 63.3g Walnut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Walnut oil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
75%
Lettuce
4%
Walnut oil
Minerals Daily Need Coverage Score
14%
Lettuce
0%
Walnut oil

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 32)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $0.5)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 9.08g)
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. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.