Olive vs. Lettuce — In-Depth Nutrition Comparison
Compare
What are the main differences between olive and lettuce?
- Olive is richer in iron, copper, vitamin E, and fiber, yet lettuce is richer in vitamin A, vitamin K, manganese, folate, and vitamin C.
- Lettuce's daily need coverage for vitamin A is 140% higher.
- Olive has 26 times more sodium than lettuce. Olive has 735mg of sodium, while lettuce has 28mg.
We used Olives, ripe, canned (small-extra large) and Lettuce, green leaf, raw types in this comparison.
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.
| Contains more CalciumCalcium | +144.4% |
| Contains more IronIron | +283.7% |
| Contains more CopperCopper | +765.5% |
| Contains more ZincZinc | +22.2% |
| Contains more SeleniumSelenium | +50% |
| Contains more MagnesiumMagnesium | +225% |
| Contains more PotassiumPotassium | +2325% |
| Contains more PhosphorusPhosphorus | +866.7% |
| Contains less SodiumSodium | -96.2% |
| Contains more ManganeseManganese | +1150% |
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 EVitamin E | +650% |
| Contains more Vitamin CVitamin C | +922.2% |
| Contains more Vitamin AVitamin A | +1750% |
| Contains more Vitamin B1Vitamin B1 | +2233.3% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +913.5% |
| Contains more Vitamin B5Vitamin B5 | +793.3% |
| Contains more Vitamin B6Vitamin B6 | +900% |
| Contains more Vitamin KVitamin K | +8921.4% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +32% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 1.4µg | 126.3µg | 104% |
| Vitamin A | 20µg | 370µg | 39% |
| Iron | 3.3mg | 0.86mg | 31% |
| Sodium | 735mg | 28mg | 31% |
| Copper | 0.251mg | 0.029mg | 25% |
| Monounsaturated fat | 7.888g | 0.006g | 20% |
| Fats | 10.68g | 0.15g | 16% |
| Folate | 0µg | 38µg | 10% |
| Vitamin E | 1.65mg | 0.22mg | 10% |
| Manganese | 0.02mg | 0.25mg | 10% |
| Vitamin C | 0.9mg | 9.2mg | 9% |
| Fiber | 3.2g | 1.3g | 8% |
| Polyunsaturated fat | 0.911g | 0.082g | 6% |
| Saturated fat | 1.415g | 0.02g | 6% |
| Vitamin B6 | 0.009mg | 0.09mg | 6% |
| Vitamin B2 | 0mg | 0.08mg | 6% |
| Vitamin B1 | 0.003mg | 0.07mg | 6% |
| Calories | 115kcal | 15kcal | 5% |
| Calcium | 88mg | 36mg | 5% |
| Potassium | 8mg | 194mg | 5% |
| Phosphorus | 3mg | 29mg | 4% |
| Magnesium | 4mg | 13mg | 2% |
| Vitamin B3 | 0.037mg | 0.375mg | 2% |
| Vitamin B5 | 0.015mg | 0.134mg | 2% |
| Selenium | 0.9µg | 0.6µg | 1% |
| Choline | 10.3mg | 13.6mg | 1% |
| Carbs | 6.26g | 2.87g | 1% |
| Protein | 0.84g | 1.36g | 1% |
| Fructose | 0.43g | 1% | |
| Net carbs | 3.06g | 1.57g | N/A |
| Sugar | 0g | 0.78g | N/A |
| Zinc | 0.22mg | 0.18mg | 0% |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.026mg | 0.059mg | 0% |
| Isoleucine | 0.031mg | 0.084mg | 0% |
| Leucine | 0.05mg | 0.079mg | 0% |
| Lysine | 0.032mg | 0.084mg | 0% |
| Methionine | 0.012mg | 0.016mg | 0% |
| Phenylalanine | 0.029mg | 0.055mg | 0% |
| Valine | 0.038mg | 0.07mg | 0% |
| Histidine | 0.023mg | 0.022mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +7020% |
| Contains more CarbsCarbs | +118.1% |
| Contains more OtherOther | +248.4% |
| Contains more ProteinProtein | +61.9% |
| Contains more WaterWater | +18.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +131366.7% |
| Contains more Poly. FatPolyunsaturated fat | +1011% |
| Contains less Sat. FatSaturated fat | -98.6% |
