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  6. Orange juice vs. Lettuce

Orange juice vs. Lettuce — In-Depth Nutrition Comparison

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How are orange juice and lettuce different?

  • Orange juice is higher in vitamin C; however, lettuce is richer in vitamin A, vitamin K, manganese, and iron.
  • Daily need coverage for vitamin A for lettuce is 144% higher.
  • Orange juice contains 11 times more sugar than lettuce. While orange juice contains 8.4g of sugar, lettuce contains only 0.78g.
  • Lettuce has a lower glycemic index (32) than orange juice (50).

Orange juice, raw and Lettuce, green leaf, raw are the varieties used in this article.

Infographic

Orange juice vs Lettuce infographic
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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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
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 CopperCopper +51.7%
Contains less SodiumSodium -96.4%
Contains more MagnesiumMagnesium +18.2%
Contains more CalciumCalcium +227.3%
Contains more IronIron +330%
Contains more ZincZinc +260%
Contains more PhosphorusPhosphorus +70.6%
Contains more ManganeseManganese +1685.7%
Contains more SeleniumSelenium +500%
~equal in Potassium ~194mg

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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 CVitamin C +443.5%
Contains more Vitamin B1Vitamin B1 +28.6%
Contains more Vitamin B5Vitamin B5 +41.8%
Contains more Vitamin AVitamin A +3600%
Contains more Vitamin EVitamin E +450%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more Vitamin B6Vitamin B6 +125%
Contains more Vitamin KVitamin K +126200%
Contains more FolateFolate +26.7%
Contains more CholineCholine +119.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.375mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange juice Lettuce DV% diff.
Vitamin K 0.1µg 126.3µg 105%
Vitamin C 50mg 9.2mg 45%
Vitamin A 10µg 370µg 40%
Manganese 0.014mg 0.25mg 10%
Iron 0.2mg 0.86mg 8%
Vitamin B6 0.04mg 0.09mg 4%
Vitamin B2 0.03mg 0.08mg 4%
Fiber 0.2g 1.3g 4%
Carbs 10.4g 2.87g 3%
Calcium 11mg 36mg 3%
Calories 45kcal 15kcal 2%
Phosphorus 17mg 29mg 2%
Folate 30µg 38µg 2%
Vitamin B1 0.09mg 0.07mg 2%
Copper 0.044mg 0.029mg 2%
Zinc 0.05mg 0.18mg 1%
Protein 0.7g 1.36g 1%
Sodium 1mg 28mg 1%
Vitamin B5 0.19mg 0.134mg 1%
Choline 6.2mg 13.6mg 1%
Selenium 0.1µg 0.6µg 1%
Vitamin E 0.04mg 0.22mg 1%
Fructose 0.43g 1%
Fats 0.2g 0.15g 0%
Net carbs 10.2g 1.57g N/A
Magnesium 11mg 13mg 0%
Potassium 200mg 194mg 0%
Sugar 8.4g 0.78g N/A
Vitamin B3 0.4mg 0.375mg 0%
Saturated fat 0.024g 0.02g 0%
Monounsaturated fat 0.036g 0.006g 0%
Polyunsaturated fat 0.04g 0.082g 0%
Tryptophan 0.002mg 0.009mg 0%
Threonine 0.008mg 0.059mg 0%
Isoleucine 0.008mg 0.084mg 0%
Leucine 0.013mg 0.079mg 0%
Lysine 0.009mg 0.084mg 0%
Methionine 0.003mg 0.016mg 0%
Phenylalanine 0.009mg 0.055mg 0%
Valine 0.011mg 0.07mg 0%
Histidine 0.003mg 0.022mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 FatsFats +33.3%
Contains more CarbsCarbs +262.4%
Contains more ProteinProtein +94.3%
Contains more OtherOther +60%
~equal in Water ~94.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 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 +500%
Contains less Sat. FatSaturated fat -16.7%
Contains more Poly. FatPolyunsaturated fat +105%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.