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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 K and vitamin A.
  • Daily need coverage for vitamin K for lettuce is 105% higher.
  • Lettuce is lower in cholesterol.
  • 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% 6% 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% 444% 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 +∞%

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork Meat Lettuce Opinion
Calories 143kcal 15kcal Pork Meat
Protein 26.17g 1.36g Pork Meat
Fats 3.51g 0.15g Pork Meat
Vitamin C 0mg 9.2mg Lettuce
Net carbs 0g 1.57g Lettuce
Carbs 0g 2.87g Lettuce
Cholesterol 73mg 0mg Lettuce
Vitamin D 10IU 0IU Pork Meat
Magnesium 29mg 13mg Pork Meat
Calcium 6mg 36mg Lettuce
Potassium 421mg 194mg Pork Meat
Iron 1.15mg 0.86mg Pork Meat
Sugar 0g 0.78g Pork Meat
Fiber 0g 1.3g Lettuce
Copper 0.111mg 0.029mg Pork Meat
Zinc 2.42mg 0.18mg Pork Meat
Phosphorus 267mg 29mg Pork Meat
Sodium 57mg 28mg Lettuce
Vitamin A 0IU 7405IU Lettuce
Vitamin A 0µg 370µg Lettuce
Vitamin E 0.08mg 0.22mg Lettuce
Vitamin D 0.2µg 0µg Pork Meat
Manganese 0.013mg 0.25mg Lettuce
Selenium 38.2µg 0.6µg Pork Meat
Vitamin B1 0.95mg 0.07mg Pork Meat
Vitamin B2 0.387mg 0.08mg Pork Meat
Vitamin B3 7.432mg 0.375mg Pork Meat
Vitamin B5 1.012mg 0.134mg Pork Meat
Vitamin B6 0.739mg 0.09mg Pork Meat
Vitamin B12 0.57µg 0µg Pork Meat
Vitamin K 0µg 126.3µg Lettuce
Folate 0µg 38µg Lettuce
Trans Fat 0.033g 0g Lettuce
Choline 88.9mg 13.6mg Pork Meat
Saturated Fat 1.198g 0.02g Lettuce
Monounsaturated Fat 1.334g 0.006g Pork Meat
Polyunsaturated fat 0.506g 0.082g Pork Meat
Tryptophan 0.275mg 0.009mg Pork Meat
Threonine 1.175mg 0.059mg Pork Meat
Isoleucine 1.288mg 0.084mg Pork Meat
Leucine 2.229mg 0.079mg Pork Meat
Lysine 2.427mg 0.084mg Pork Meat
Methionine 0.721mg 0.016mg Pork Meat
Phenylalanine 1.1mg 0.055mg Pork Meat
Valine 1.367mg 0.07mg Pork Meat
Histidine 1.13mg 0.022mg Pork Meat
Fructose 0.43g Lettuce
Omega-3 - ALA 0.013g Pork Meat
Omega-6 - Eicosadienoic acid 0.013g Pork Meat
Omega-6 - Linoleic acid 0.411g Pork Meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Meat Lettuce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
63%
Pork Meat
69%
Lettuce
Minerals Daily Need Coverage Score
54%
Pork Meat
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Pork Meat
Pork Meat is lower in Sugar (difference - 0.78g)
Which food is lower in glycemic index?
Pork Meat
Pork Meat is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Pork Meat
Pork Meat is relatively richer in minerals
Which food is lower in Cholesterol?
Lettuce
Lettuce is lower in Cholesterol (difference - 73mg)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 1.178g)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.