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  6. Olive vs. Red leaf lettuce

Olive vs. Red leaf lettuce — In-Depth Nutrition Comparison

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Significant differences between Olive and Red leaf lettuce

  • Olive has more Iron, Copper, Vitamin E , and Fiber, however, Red leaf lettuce is richer in Vitamin K, Vitamin A RAE, Folate, Manganese, and Vitamin B6.
  • Red leaf lettuce covers your daily Vitamin K needs 116% more than Olive.
  • Red leaf lettuce has 29 times less Sodium than Olive. Olive has 735mg of Sodium, while Red leaf lettuce has 25mg.

Specific food types used in this comparison are Olives, ripe, canned (small-extra large) and Lettuce, red leaf, raw.

Infographic

Olive vs Red leaf 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
4
:
6
Red leaf lettuce
Red leaf lettuce
Contains more Calcium +166.7%
Contains more Iron +175%
Contains more Copper +796.4%
Contains more Magnesium +200%
Contains more Phosphorus +833.3%
Contains more Potassium +2237.5%
Contains less Sodium -96.6%
Contains more Manganese +915%
Contains more Selenium +66.7%
Equal in Zinc - 0.2
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Calcium +166.7%
Contains more Iron +175%
Contains more Copper +796.4%
Contains more Magnesium +200%
Contains more Phosphorus +833.3%
Contains more Potassium +2237.5%
Contains less Sodium -96.6%
Contains more Manganese +915%
Contains more Selenium +66.7%
Equal in Zinc - 0.2

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
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin E +1000%
Contains more Vitamin A +1759.1%
Contains more Vitamin C +311.1%
Contains more Vitamin B1 +2033.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +767.6%
Contains more Vitamin B5 +860%
Contains more Vitamin B6 +1011.1%
Contains more Folate +∞%
Contains more Vitamin K +9921.4%
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%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin E +1000%
Contains more Vitamin A +1759.1%
Contains more Vitamin C +311.1%
Contains more Vitamin B1 +2033.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +767.6%
Contains more Vitamin B5 +860%
Contains more Vitamin B6 +1011.1%
Contains more Folate +∞%
Contains more Vitamin K +9921.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Fats +4754.5%
Contains more Carbs +177%
Contains more Other +305.5%
Contains more Protein +58.3%
Contains more Water +19.6%
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
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Fats +4754.5%
Contains more Carbs +177%
Contains more Other +305.5%
Contains more Protein +58.3%
Contains more Water +19.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Monounsaturated Fat +157660%
Contains more Polyunsaturated fat +1165.3%
Contains less Saturated Fat -98.8%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +157660%
Contains more Polyunsaturated fat +1165.3%
Contains less Saturated Fat -98.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Red leaf lettuce Opinion
Net carbs 3.06g 1.36g Olive
Protein 0.84g 1.33g Red leaf lettuce
Fats 10.68g 0.22g Olive
Carbs 6.26g 2.26g Olive
Calories 115kcal 16kcal Olive
Fructose 0.28g Red leaf lettuce
Sugar 0g 0.48g Olive
Fiber 3.2g 0.9g Olive
Calcium 88mg 33mg Olive
Iron 3.3mg 1.2mg Olive
Magnesium 4mg 12mg Red leaf lettuce
Phosphorus 3mg 28mg Red leaf lettuce
Potassium 8mg 187mg Red leaf lettuce
Sodium 735mg 25mg Red leaf lettuce
Zinc 0.22mg 0.2mg Olive
Copper 0.251mg 0.028mg Olive
Manganese 0.02mg 0.203mg Red leaf lettuce
Selenium 0.9µg 1.5µg Red leaf lettuce
Vitamin A 403IU 7492IU Red leaf lettuce
Vitamin A RAE 20µg 375µg Red leaf lettuce
Vitamin E 1.65mg 0.15mg Olive
Vitamin C 0.9mg 3.7mg Red leaf lettuce
Vitamin B1 0.003mg 0.064mg Red leaf lettuce
Vitamin B2 0mg 0.077mg Red leaf lettuce
Vitamin B3 0.037mg 0.321mg Red leaf lettuce
Vitamin B5 0.015mg 0.144mg Red leaf lettuce
Vitamin B6 0.009mg 0.1mg Red leaf lettuce
Folate 0µg 36µg Red leaf lettuce
Vitamin K 1.4µg 140.3µg Red leaf lettuce
Tryptophan 0.022mg Red leaf lettuce
Threonine 0.026mg 0.048mg Red leaf lettuce
Isoleucine 0.031mg 0.038mg Red leaf lettuce
Leucine 0.05mg 0.07mg Red leaf lettuce
Lysine 0.032mg 0.045mg Red leaf lettuce
Methionine 0.012mg 0.016mg Red leaf lettuce
Phenylalanine 0.029mg 0.067mg Red leaf lettuce
Valine 0.038mg 0.048mg Red leaf lettuce
Histidine 0.023mg 0.019mg Olive
Saturated Fat 1.415g 0.017g Red leaf lettuce
Monounsaturated Fat 7.888g 0.005g Olive
Polyunsaturated fat 0.911g 0.072g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Red leaf 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
6%
Olive
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
35%
Olive
14%
Red leaf lettuce

Comparison summary

Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 710mg)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 1.398g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 0)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $3.5)
Which food is richer in vitamins?
Red leaf lettuce
Red leaf lettuce is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.48g)
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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.