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  6. Marmalade vs. Lettuce

Marmalade vs. Lettuce — In-Depth Nutrition Comparison

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What are the main differences between Marmalade and Lettuce?

  • Marmalade is richer in Copper, yet Lettuce is richer in Vitamin K, Vitamin A RAE, Manganese, Iron, Folate, Vitamin B6, and Vitamin B1.
  • Lettuce's daily need coverage for Vitamin K is 105% higher.
  • Marmalade has 3 times more Copper than Lettuce. Marmalade has 0.09mg of Copper, while Lettuce has 0.029mg.

We used Marmalade, orange and Lettuce, green leaf, raw types in this comparison.

Infographic

Marmalade vs Lettuce 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.
Marmalade
Marmalade
2
:
7
Lettuce
Lettuce
Contains more Copper +210.3%
Contains more Iron +473.3%
Contains more Magnesium +550%
Contains more Phosphorus +625%
Contains more Potassium +424.3%
Contains less Sodium -50%
Contains more Zinc +350%
Contains more Manganese +1150%
Equal in Calcium - 36
Equal in Selenium - 0.6
Marmalade
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 6% 2% 2% 4% 8% 2% 30% 3% 4%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Copper +210.3%
Contains more Iron +473.3%
Contains more Magnesium +550%
Contains more Phosphorus +625%
Contains more Potassium +424.3%
Contains less Sodium -50%
Contains more Zinc +350%
Contains more Manganese +1150%
Equal in Calcium - 36
Equal in Selenium - 0.6

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.
Marmalade
Marmalade
0
:
10
Lettuce
Lettuce
Contains more Vitamin A +11843.5%
Contains more Vitamin E +266.7%
Contains more Vitamin C +91.7%
Contains more Vitamin B1 +1300%
Contains more Vitamin B2 +220%
Contains more Vitamin B3 +621.2%
Contains more Vitamin B5 +793.3%
Contains more Vitamin B6 +373.7%
Contains more Folate +322.2%
Contains more Vitamin K +∞%
Marmalade
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 16% 2% 6% 1% 1% 5% 7% 0% 0%
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%
Contains more Vitamin A +11843.5%
Contains more Vitamin E +266.7%
Contains more Vitamin C +91.7%
Contains more Vitamin B1 +1300%
Contains more Vitamin B2 +220%
Contains more Vitamin B3 +621.2%
Contains more Vitamin B5 +793.3%
Contains more Vitamin B6 +373.7%
Contains more Folate +322.2%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Marmalade
Marmalade
1
:
4
Lettuce
Lettuce
Contains more Carbs +2210.1%
Contains more Protein +353.3%
Contains more Fats +∞%
Contains more Water +186.1%
Contains more Other +220%
Marmalade
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more Carbs +2210.1%
Contains more Protein +353.3%
Contains more Fats +∞%
Contains more Water +186.1%
Contains more Other +220%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marmalade Lettuce Opinion
Net carbs 65.6g 1.57g Marmalade
Protein 0.3g 1.36g Lettuce
Fats 0g 0.15g Lettuce
Carbs 66.3g 2.87g Marmalade
Calories 246kcal 15kcal Marmalade
Fructose 0.43g Lettuce
Sugar 60g 0.78g Lettuce
Fiber 0.7g 1.3g Lettuce
Calcium 38mg 36mg Marmalade
Iron 0.15mg 0.86mg Lettuce
Magnesium 2mg 13mg Lettuce
Phosphorus 4mg 29mg Lettuce
Potassium 37mg 194mg Lettuce
Sodium 56mg 28mg Lettuce
Zinc 0.04mg 0.18mg Lettuce
Copper 0.09mg 0.029mg Marmalade
Manganese 0.02mg 0.25mg Lettuce
Selenium 0.6µg 0.6µg
Vitamin A 62IU 7405IU Lettuce
Vitamin A RAE 3µg 370µg Lettuce
Vitamin E 0.06mg 0.22mg Lettuce
Vitamin C 4.8mg 9.2mg Lettuce
Vitamin B1 0.005mg 0.07mg Lettuce
Vitamin B2 0.025mg 0.08mg Lettuce
Vitamin B3 0.052mg 0.375mg Lettuce
Vitamin B5 0.015mg 0.134mg Lettuce
Vitamin B6 0.019mg 0.09mg Lettuce
Folate 9µg 38µg Lettuce
Vitamin K 0µg 126.3µg Lettuce
Tryptophan 0.003mg 0.009mg Lettuce
Threonine 0.005mg 0.059mg Lettuce
Isoleucine 0.008mg 0.084mg Lettuce
Leucine 0.007mg 0.079mg Lettuce
Lysine 0.015mg 0.084mg Lettuce
Methionine 0.006mg 0.016mg Lettuce
Phenylalanine 0.01mg 0.055mg Lettuce
Valine 0.013mg 0.07mg Lettuce
Histidine 0.006mg 0.022mg Lettuce
Saturated Fat 0g 0.02g Marmalade
Monounsaturated Fat 0g 0.006g Lettuce
Polyunsaturated fat 0g 0.082g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marmalade Lettuce
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
3%
Marmalade
75%
Lettuce
Minerals Daily Need Coverage Score
7%
Marmalade
14%
Lettuce

Comparison summary

Which food is lower in Saturated Fat?
Marmalade
Marmalade is lower in Saturated Fat (difference - 0.02g)
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 59.22g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 11)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $1.7)
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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/nutrients
  2. 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.