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  6. Peanut butter vs. Lettuce

Peanut butter vs. Lettuce — In-Depth Nutrition Comparison

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Differences between Peanut butter and Lettuce

  • Peanut butter has more Vitamin B3, Manganese, Vitamin E , Phosphorus, Copper, Magnesium, and Vitamin B6, while Lettuce has more Vitamin K, and Vitamin A RAE.
  • Lettuce's daily need coverage for Vitamin K is 105% higher.
  • Lettuce contains 516 times less Saturated Fat than Peanut butter. Peanut butter contains 10.325g of Saturated Fat, while Lettuce contains 0.02g.

The food types used in this comparison are Peanut butter, smooth style, without salt and Lettuce, green leaf, raw.

Infographic

Peanut butter 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.
Peanut butter
Peanut butter
10
:
0
Lettuce
Lettuce
Contains more Calcium +36.1%
Contains more Iron +102.3%
Contains more Magnesium +1192.3%
Contains more Phosphorus +1055.2%
Contains more Potassium +187.6%
Contains less Sodium -39.3%
Contains more Zinc +1294.4%
Contains more Copper +1355.2%
Contains more Manganese +566%
Contains more Selenium +583.3%
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Calcium +36.1%
Contains more Iron +102.3%
Contains more Magnesium +1192.3%
Contains more Phosphorus +1055.2%
Contains more Potassium +187.6%
Contains less Sodium -39.3%
Contains more Zinc +1294.4%
Contains more Copper +1355.2%
Contains more Manganese +566%
Contains more Selenium +583.3%

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.
Peanut butter
Peanut butter
7
:
3
Lettuce
Lettuce
Contains more Vitamin E +4036.4%
Contains more Vitamin B1 +114.3%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +3396.5%
Contains more Vitamin B5 +748.5%
Contains more Vitamin B6 +390%
Contains more Folate +128.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +42000%
Peanut butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
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 +4036.4%
Contains more Vitamin B1 +114.3%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +3396.5%
Contains more Vitamin B5 +748.5%
Contains more Vitamin B6 +390%
Contains more Folate +128.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +42000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut butter
Peanut butter
4
:
1
Lettuce
Lettuce
Contains more Protein +1533.1%
Contains more Fats +34140%
Contains more Carbs +677.4%
Contains more Other +351.6%
Contains more Water +7622%
Peanut butter
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 Protein +1533.1%
Contains more Fats +34140%
Contains more Carbs +677.4%
Contains more Other +351.6%
Contains more Water +7622%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut butter
Peanut butter
2
:
1
Lettuce
Lettuce
Contains more Monounsaturated Fat +432250%
Contains more Polyunsaturated fat +15186.6%
Contains less Saturated Fat -99.8%
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +432250%
Contains more Polyunsaturated fat +15186.6%
Contains less Saturated Fat -99.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Peanut butter
Peanut butter
2
:
2
Lettuce
Lettuce
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +176.9%
Contains more Fructose +258.3%
Peanut butter
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Lettuce
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +176.9%
Contains more Fructose +258.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut butter Lettuce Opinion
Net carbs 17.31g 1.57g Peanut butter
Protein 22.21g 1.36g Peanut butter
Fats 51.36g 0.15g Peanut butter
Carbs 22.31g 2.87g Peanut butter
Calories 598kcal 15kcal Peanut butter
Starch 3.56g 0g Peanut butter
Fructose 0.12g 0.43g Lettuce
Sugar 10.49g 0.78g Lettuce
Fiber 5g 1.3g Peanut butter
Calcium 49mg 36mg Peanut butter
Iron 1.74mg 0.86mg Peanut butter
Magnesium 168mg 13mg Peanut butter
Phosphorus 335mg 29mg Peanut butter
Potassium 558mg 194mg Peanut butter
Sodium 17mg 28mg Peanut butter
Zinc 2.51mg 0.18mg Peanut butter
Copper 0.422mg 0.029mg Peanut butter
Manganese 1.665mg 0.25mg Peanut butter
Selenium 4.1µg 0.6µg Peanut butter
Vitamin A 0IU 7405IU Lettuce
Vitamin A RAE 0µg 370µg Lettuce
Vitamin E 9.1mg 0.22mg Peanut butter
Vitamin C 0mg 9.2mg Lettuce
Vitamin B1 0.15mg 0.07mg Peanut butter
Vitamin B2 0.192mg 0.08mg Peanut butter
Vitamin B3 13.112mg 0.375mg Peanut butter
Vitamin B5 1.137mg 0.134mg Peanut butter
Vitamin B6 0.441mg 0.09mg Peanut butter
Folate 87µg 38µg Peanut butter
Vitamin K 0.3µg 126.3µg Lettuce
Tryptophan 0.231mg 0.009mg Peanut butter
Threonine 0.525mg 0.059mg Peanut butter
Isoleucine 0.616mg 0.084mg Peanut butter
Leucine 1.546mg 0.079mg Peanut butter
Lysine 0.681mg 0.084mg Peanut butter
Methionine 0.265mg 0.016mg Peanut butter
Phenylalanine 1.202mg 0.055mg Peanut butter
Valine 0.782mg 0.07mg Peanut butter
Histidine 0.557mg 0.022mg Peanut butter
Trans Fat 0.075g 0g Lettuce
Saturated Fat 10.325g 0.02g Lettuce
Monounsaturated Fat 25.941g 0.006g Peanut butter
Polyunsaturated fat 12.535g 0.082g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter 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
62%
Peanut butter
75%
Lettuce
Minerals Daily Need Coverage Score
84%
Peanut butter
14%
Lettuce

Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 9.71g)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 10.305g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $2.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.