Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Olive
  5. Compare
  6. Olive vs. Lettuce

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 K, Vitamin A RAE, Manganese, Folate, and Vitamin C.
  • Lettuce's daily need coverage for Vitamin K is 104% 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

Olive 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.
Olive
Olive
5
:
5
Lettuce
Lettuce
Contains more Calcium +144.4%
Contains more Iron +283.7%
Contains more Zinc +22.2%
Contains more Copper +765.5%
Contains more Selenium +50%
Contains more Magnesium +225%
Contains more Phosphorus +866.7%
Contains more Potassium +2325%
Contains less Sodium -96.2%
Contains more Manganese +1150%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Calcium +144.4%
Contains more Iron +283.7%
Contains more Zinc +22.2%
Contains more Copper +765.5%
Contains more Selenium +50%
Contains more Magnesium +225%
Contains more Phosphorus +866.7%
Contains more Potassium +2325%
Contains less Sodium -96.2%
Contains more Manganese +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.
Olive
Olive
1
:
9
Lettuce
Lettuce
Contains more Vitamin E +650%
Contains more Vitamin A +1737.5%
Contains more Vitamin C +922.2%
Contains more Vitamin B1 +2233.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +913.5%
Contains more Vitamin B5 +793.3%
Contains more Vitamin B6 +900%
Contains more Folate +∞%
Contains more Vitamin K +8921.4%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
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 E +650%
Contains more Vitamin A +1737.5%
Contains more Vitamin C +922.2%
Contains more Vitamin B1 +2233.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +913.5%
Contains more Vitamin B5 +793.3%
Contains more Vitamin B6 +900%
Contains more Folate +∞%
Contains more Vitamin K +8921.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
:
2
Lettuce
Lettuce
Contains more Fats +7020%
Contains more Carbs +118.1%
Contains more Other +248.4%
Contains more Protein +61.9%
Contains more Water +18.7%
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 Fats +7020%
Contains more Carbs +118.1%
Contains more Other +248.4%
Contains more Protein +61.9%
Contains more Water +18.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Lettuce
Lettuce
Contains more Monounsaturated Fat +131366.7%
Contains more Polyunsaturated fat +1011%
Contains less Saturated Fat -98.6%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +131366.7%
Contains more Polyunsaturated fat +1011%
Contains less Saturated Fat -98.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Lettuce Opinion
Net carbs 3.06g 1.57g Olive
Protein 0.84g 1.36g Lettuce
Fats 10.68g 0.15g Olive
Carbs 6.26g 2.87g Olive
Calories 115kcal 15kcal Olive
Fructose 0.43g Lettuce
Sugar 0g 0.78g Olive
Fiber 3.2g 1.3g Olive
Calcium 88mg 36mg Olive
Iron 3.3mg 0.86mg Olive
Magnesium 4mg 13mg Lettuce
Phosphorus 3mg 29mg Lettuce
Potassium 8mg 194mg Lettuce
Sodium 735mg 28mg Lettuce
Zinc 0.22mg 0.18mg Olive
Copper 0.251mg 0.029mg Olive
Manganese 0.02mg 0.25mg Lettuce
Selenium 0.9µg 0.6µg Olive
Vitamin A 403IU 7405IU Lettuce
Vitamin A RAE 20µg 370µg Lettuce
Vitamin E 1.65mg 0.22mg Olive
Vitamin C 0.9mg 9.2mg Lettuce
Vitamin B1 0.003mg 0.07mg Lettuce
Vitamin B2 0mg 0.08mg Lettuce
Vitamin B3 0.037mg 0.375mg Lettuce
Vitamin B5 0.015mg 0.134mg Lettuce
Vitamin B6 0.009mg 0.09mg Lettuce
Folate 0µg 38µg Lettuce
Vitamin K 1.4µg 126.3µg Lettuce
Tryptophan 0.009mg Lettuce
Threonine 0.026mg 0.059mg Lettuce
Isoleucine 0.031mg 0.084mg Lettuce
Leucine 0.05mg 0.079mg Lettuce
Lysine 0.032mg 0.084mg Lettuce
Methionine 0.012mg 0.016mg Lettuce
Phenylalanine 0.029mg 0.055mg Lettuce
Valine 0.038mg 0.07mg Lettuce
Histidine 0.023mg 0.022mg Olive
Saturated Fat 1.415g 0.02g Lettuce
Monounsaturated Fat 7.888g 0.006g Olive
Polyunsaturated fat 0.911g 0.082g Olive

Which food is preferable for your diet?

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

People also compare

Olive
Olive vs Lemon
Lemon
Olive
Olive vs Figs
Figs
Olive
Olive vs Garlic
Garlic
Lettuce
Lettuce vs Tomato
Tomato
Lettuce
Lettuce vs Cucumber
Cucumber
Lettuce
Lettuce vs Cabbage
Cabbage

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
6%
Olive
75%
Lettuce
Minerals Daily Need Coverage Score
35%
Olive
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 707mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 1.395g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 32)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $3)
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)
Which food is richer in minerals?
?
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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.