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

Liver vs. Lettuce — In-Depth Nutrition Comparison

Compare

The main differences between Liver and Lettuce

  • Lettuce contains less Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, Vitamin B5, Copper, Zinc, and Vitamin B3 than Liver.
  • Daily need coverage for Vitamin B12 from Liver is 778% higher.

Food types used in this article are Pork, fresh, variety meats and by-products, liver, cooked, braised and Lettuce, green leaf, raw.

Infographic

Liver 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.
Liver
Liver
7
:
3
Lettuce
Lettuce
Contains more Iron +1983.7%
Contains more Phosphorus +731%
Contains more Zinc +3633.3%
Contains more Copper +2086.2%
Contains more Manganese +20%
Contains more Selenium +11150%
Contains more Calcium +260%
Contains more Potassium +29.3%
Contains less Sodium -42.9%
Equal in Magnesium - 13
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Iron +1983.7%
Contains more Phosphorus +731%
Contains more Zinc +3633.3%
Contains more Copper +2086.2%
Contains more Manganese +20%
Contains more Selenium +11150%
Contains more Calcium +260%
Contains more Potassium +29.3%
Contains less Sodium -42.9%
Equal in Magnesium - 13

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.
Liver
Liver
9
:
3
Lettuce
Lettuce
Contains more Vitamin A +143%
Contains more Vitamin C +156.5%
Contains more Vitamin B1 +268.6%
Contains more Vitamin B2 +2645%
Contains more Vitamin B3 +2149.3%
Contains more Vitamin B5 +3462.7%
Contains more Vitamin B6 +533.3%
Contains more Folate +328.9%
Contains more Vitamin B12 +∞%
Liver
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
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 A +143%
Contains more Vitamin C +156.5%
Contains more Vitamin B1 +268.6%
Contains more Vitamin B2 +2645%
Contains more Vitamin B3 +2149.3%
Contains more Vitamin B5 +3462.7%
Contains more Vitamin B6 +533.3%
Contains more Folate +328.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
4
:
1
Lettuce
Lettuce
Contains more Protein +1813.2%
Contains more Fats +2833.3%
Contains more Carbs +31%
Contains more Other +134.4%
Contains more Water +47.7%
Liver
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 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 +1813.2%
Contains more Fats +2833.3%
Contains more Carbs +31%
Contains more Other +134.4%
Contains more Water +47.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
2
:
1
Lettuce
Lettuce
Contains more Monounsaturated Fat +10400%
Contains more Polyunsaturated fat +1180.5%
Contains less Saturated Fat -98.6%
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +10400%
Contains more Polyunsaturated fat +1180.5%
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.
Liver Lettuce
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok

All nutrients comparison - raw data values

Nutrient Liver Lettuce Opinion
Net carbs 3.76g 1.57g Liver
Protein 26.02g 1.36g Liver
Fats 4.4g 0.15g Liver
Carbs 3.76g 2.87g Liver
Calories 165kcal 15kcal Liver
Fructose 0.43g Lettuce
Sugar 0.78g Liver
Fiber 0g 1.3g Lettuce
Calcium 10mg 36mg Lettuce
Iron 17.92mg 0.86mg Liver
Magnesium 14mg 13mg Liver
Phosphorus 241mg 29mg Liver
Potassium 150mg 194mg Lettuce
Sodium 49mg 28mg Lettuce
Zinc 6.72mg 0.18mg Liver
Copper 0.634mg 0.029mg Liver
Manganese 0.3mg 0.25mg Liver
Selenium 67.5µg 0.6µg Liver
Vitamin A 17997IU 7405IU Liver
Vitamin A RAE 5405µg 370µg Liver
Vitamin E 0.22mg Lettuce
Vitamin C 23.6mg 9.2mg Liver
Vitamin B1 0.258mg 0.07mg Liver
Vitamin B2 2.196mg 0.08mg Liver
Vitamin B3 8.435mg 0.375mg Liver
Vitamin B5 4.774mg 0.134mg Liver
Vitamin B6 0.57mg 0.09mg Liver
Folate 163µg 38µg Liver
Vitamin B12 18.67µg 0µg Liver
Vitamin K 126.3µg Lettuce
Tryptophan 0.366mg 0.009mg Liver
Threonine 1.107mg 0.059mg Liver
Isoleucine 1.32mg 0.084mg Liver
Leucine 2.319mg 0.079mg Liver
Lysine 2.007mg 0.084mg Liver
Methionine 0.645mg 0.016mg Liver
Phenylalanine 1.274mg 0.055mg Liver
Valine 1.607mg 0.07mg Liver
Histidine 0.708mg 0.022mg Liver
Cholesterol 355mg 0mg Lettuce
Saturated Fat 1.41g 0.02g Lettuce
Omega-3 - DHA 0.03g 0g Liver
Omega-3 - DPA 0.04g 0g Liver
Monounsaturated Fat 0.63g 0.006g Liver
Polyunsaturated fat 1.05g 0.082g Liver

Which food is preferable for your diet?

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

People also compare

Liver
Liver vs Ham
Ham
Liver
Liver vs Pork Meat
Pork Meat
Liver
Liver vs Pork
Pork
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
397%
Liver
75%
Lettuce
Minerals Daily Need Coverage Score
161%
Liver
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0.78g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 32)
Which food is cheaper?
Liver
Liver is cheaper (difference - $0.2)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 21mg)
Which food is lower in Cholesterol?
Lettuce
Lettuce is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 1.39g)

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.