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Pico de gallo vs. Lettuce — In-Depth Nutrition Comparison

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Significant differences between pico de gallo and lettuce

  • The amount of vitamin A, iron, and vitamin C in lettuce is higher than in pico de gallo.
  • Lettuce covers your daily vitamin A needs 142% more than pico de gallo.
  • Lettuce has 17 times less sodium than pico de gallo. Pico de gallo has 469mg of sodium, while lettuce has 28mg.

Specific food types used in this comparison are PACE, Pico De Gallo and Lettuce, green leaf, raw.

Infographic

Pico de gallo 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 61% 0% 0%
Lettuce
10
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 CalciumCalcium +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -94%

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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Lettuce
11
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 +142.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 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 CarbsCarbs +226.8%
Contains more OtherOther +309.4%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
~equal in Water ~94.98g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pico de gallo Lettuce DV% diff.
Vitamin K 126.3µg 105%
Vitamin A 370µg 41%
Sodium 469mg 28mg 19%
Manganese 0.25mg 11%
Iron 0mg 0.86mg 11%
Folate 38µg 10%
Vitamin B6 0.09mg 7%
Vitamin B1 0.07mg 6%
Vitamin B2 0.08mg 6%
Vitamin C 3.8mg 9.2mg 6%
Potassium 194mg 6%
Fiber 1.3g 5%
Phosphorus 29mg 4%
Calcium 0mg 36mg 4%
Copper 0.029mg 3%
Vitamin B5 0.134mg 3%
Magnesium 13mg 3%
Protein 0g 1.36g 3%
Zinc 0.18mg 2%
Carbs 9.38g 2.87g 2%
Choline 13.6mg 2%
Vitamin B3 0.375mg 2%
Polyunsaturated fat 0.082g 1%
Calories 31kcal 15kcal 1%
Selenium 0.6µg 1%
Vitamin E 0.22mg 1%
Fructose 0.43g 1%
Fats 0g 0.15g 0%
Net carbs 9.38g 1.57g N/A
Sugar 6.25g 0.78g N/A
Saturated fat 0g 0.02g 0%
Monounsaturated fat 0.006g 0%
Tryptophan 0.009mg 0%
Threonine 0.059mg 0%
Isoleucine 0.084mg 0%
Leucine 0.079mg 0%
Lysine 0.084mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.055mg 0%
Valine 0.07mg 0%
Histidine 0.022mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pico de gallo Lettuce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
1%
Pico de gallo
45%
Lettuce
Minerals Daily Need Coverage Score
6%
Pico de gallo
14%
Lettuce

Comparison summary

Which food is lower in Saturated fat?
Pico de gallo
Pico de gallo is lower in Saturated fat (difference - 0.02g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 32)
Which food is cheaper?
Pico de gallo
Pico de gallo is cheaper (difference - $0.5)
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 5.47g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 441mg)
Which food is richer in minerals?
Lettuce
Lettuce is relatively richer in minerals
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)

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. 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.