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  6. Pork Meat vs. Lettuce

Pork Meat vs. Lettuce — In-Depth Nutrition Comparison

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The main differences between pork Meat and lettuce

  • Pork Meat has more vitamin B1, selenium, vitamin B6, vitamin B3, phosphorus, vitamin B12, and vitamin B2; however, lettuce has more vitamin A and vitamin K.
  • Daily need coverage for vitamin A for lettuce is 148% higher.
  • Lettuce has a higher glycemic index than pork Meat.

Food types used in this article are Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted and Lettuce, green leaf, raw.

Infographic

Pork Meat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 1.8% 37% 43% 37% 66% 114% 7.4% 1.7% 208%
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%
Contains more MagnesiumMagnesium +123.1%
Contains more PotassiumPotassium +117%
Contains more IronIron +33.7%
Contains more CopperCopper +282.8%
Contains more ZincZinc +1244.4%
Contains more PhosphorusPhosphorus +820.7%
Contains more SeleniumSelenium +6266.7%
Contains more CalciumCalcium +500%
Contains less SodiumSodium -50.9%
Contains more ManganeseManganese +1823.1%

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 0% 0% 1.6% 3% 238% 89% 139% 61% 171% 71% 0% 0% 48%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1257.1%
Contains more Vitamin B2Vitamin B2 +383.8%
Contains more Vitamin B3Vitamin B3 +1881.9%
Contains more Vitamin B5Vitamin B5 +655.2%
Contains more Vitamin B6Vitamin B6 +721.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +553.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +175%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%

All nutrients comparison - raw data values

Nutrient Pork Meat Lettuce DV% diff.
Vitamin K 0µg 126.3µg 105%
Vitamin B1 0.95mg 0.07mg 73%
Selenium 38.2µg 0.6µg 68%
Vitamin B6 0.739mg 0.09mg 50%
Protein 26.17g 1.36g 50%
Vitamin B3 7.432mg 0.375mg 44%
Vitamin A 0µg 370µg 41%
Phosphorus 267mg 29mg 34%
Vitamin B2 0.387mg 0.08mg 24%
Vitamin B12 0.57µg 0µg 24%
Cholesterol 73mg 0mg 24%
Zinc 2.42mg 0.18mg 20%
Vitamin B5 1.012mg 0.134mg 18%
Choline 88.9mg 13.6mg 14%
Manganese 0.013mg 0.25mg 10%
Folate 0µg 38µg 10%
Vitamin C 0mg 9.2mg 10%
Copper 0.111mg 0.029mg 9%
Potassium 421mg 194mg 7%
Calories 143kcal 15kcal 6%
Fats 3.51g 0.15g 5%
Fiber 0g 1.3g 5%
Saturated fat 1.198g 0.02g 5%
Iron 1.15mg 0.86mg 4%
Magnesium 29mg 13mg 4%
Monounsaturated fat 1.334g 0.006g 3%
Polyunsaturated fat 0.506g 0.082g 3%
Calcium 6mg 36mg 3%
Fructose 0.43g 1%
Vitamin E 0.08mg 0.22mg 1%
Vitamin D 0.2µg 0µg 1%
Sodium 57mg 28mg 1%
Carbs 0g 2.87g 1%
Vitamin D 10IU 0IU 1%
Net carbs 0g 1.57g N/A
Sugar 0g 0.78g N/A
Trans fat 0.033g 0g N/A
Tryptophan 0.275mg 0.009mg 0%
Threonine 1.175mg 0.059mg 0%
Isoleucine 1.288mg 0.084mg 0%
Leucine 2.229mg 0.079mg 0%
Lysine 2.427mg 0.084mg 0%
Methionine 0.721mg 0.016mg 0%
Phenylalanine 1.1mg 0.055mg 0%
Valine 1.367mg 0.07mg 0%
Histidine 1.13mg 0.022mg 0%
Omega-3 - ALA 0.013g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 0.411g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +1824.3%
Contains more FatsFats +2240%
Contains more OtherOther +35.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +36.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 44% 17%
Saturated fat: Sat. Fat 1.198 g
Monounsaturated fat: Mono. Fat 1.334 g
Polyunsaturated fat: Poly. Fat 0.506 g
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +22133.3%
Contains more Poly. FatPolyunsaturated fat +517.1%
Contains less Sat. FatSaturated fat -98.3%

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. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.