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  6. Raspberry vs. Lettuce

Raspberry vs. Lettuce — In-Depth Nutrition Comparison

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A recap on differences between Raspberry and Lettuce

  • Raspberry has more Fiber, Vitamin C, Manganese, and Copper, however, Lettuce is higher in Vitamin K, and Vitamin A RAE.
  • Lettuce covers your daily Vitamin K needs 99% more than Raspberry.
  • Lettuce contains 5 times less Fiber than Raspberry. Raspberry contains 6.5g of Fiber, while Lettuce contains 1.3g.

Food varieties used in this article are Raspberries, raw and Lettuce, green leaf, raw.

Infographic

Raspberry 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.
Raspberry
Raspberry
5
:
4
Lettuce
Lettuce
Contains more Magnesium +69.2%
Contains less Sodium -96.4%
Contains more Zinc +133.3%
Contains more Copper +210.3%
Contains more Manganese +168%
Contains more Calcium +44%
Contains more Iron +24.6%
Contains more Potassium +28.5%
Contains more Selenium +200%
Equal in Phosphorus - 29
Raspberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 26% 16% 13% 14% 1% 12% 30% 88% 2%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Magnesium +69.2%
Contains less Sodium -96.4%
Contains more Zinc +133.3%
Contains more Copper +210.3%
Contains more Manganese +168%
Contains more Calcium +44%
Contains more Iron +24.6%
Contains more Potassium +28.5%
Contains more Selenium +200%
Equal in Phosphorus - 29

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.
Raspberry
Raspberry
4
:
6
Lettuce
Lettuce
Contains more Vitamin E +295.5%
Contains more Vitamin C +184.8%
Contains more Vitamin B3 +59.5%
Contains more Vitamin B5 +145.5%
Contains more Vitamin A +22339.4%
Contains more Vitamin B1 +118.8%
Contains more Vitamin B2 +110.5%
Contains more Vitamin B6 +63.6%
Contains more Folate +81%
Contains more Vitamin K +1519.2%
Raspberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 20%
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 +295.5%
Contains more Vitamin C +184.8%
Contains more Vitamin B3 +59.5%
Contains more Vitamin B5 +145.5%
Contains more Vitamin A +22339.4%
Contains more Vitamin B1 +118.8%
Contains more Vitamin B2 +110.5%
Contains more Vitamin B6 +63.6%
Contains more Folate +81%
Contains more Vitamin K +1519.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raspberry
Raspberry
2
:
3
Lettuce
Lettuce
Contains more Fats +333.3%
Contains more Carbs +316%
Contains more Protein +13.3%
Contains more Water +10.8%
Contains more Other +39.1%
Raspberry
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 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 Fats +333.3%
Contains more Carbs +316%
Contains more Protein +13.3%
Contains more Water +10.8%
Contains more Other +39.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raspberry
Raspberry
3
:
0
Lettuce
Lettuce
Contains more Monounsaturated Fat +966.7%
Contains more Polyunsaturated fat +357.3%
Equal in Saturated Fat - 0.02
Raspberry
4% 14% 82%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.375 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +966.7%
Contains more Polyunsaturated fat +357.3%
Equal in Saturated Fat - 0.02

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Raspberry
Raspberry
3
:
0
Lettuce
Lettuce
Contains more Sucrose +∞%
Contains more Glucose +416.7%
Contains more Fructose +446.5%
Raspberry
5% 42% 53%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 1.86 g
Fructose: 2.35 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 Sucrose +∞%
Contains more Glucose +416.7%
Contains more Fructose +446.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raspberry Lettuce Opinion
Net carbs 5.44g 1.57g Raspberry
Protein 1.2g 1.36g Lettuce
Fats 0.65g 0.15g Raspberry
Carbs 11.94g 2.87g Raspberry
Calories 52kcal 15kcal Raspberry
Fructose 2.35g 0.43g Raspberry
Sugar 4.42g 0.78g Lettuce
Fiber 6.5g 1.3g Raspberry
Calcium 25mg 36mg Lettuce
Iron 0.69mg 0.86mg Lettuce
Magnesium 22mg 13mg Raspberry
Phosphorus 29mg 29mg
Potassium 151mg 194mg Lettuce
Sodium 1mg 28mg Raspberry
Zinc 0.42mg 0.18mg Raspberry
Copper 0.09mg 0.029mg Raspberry
Manganese 0.67mg 0.25mg Raspberry
Selenium 0.2µg 0.6µg Lettuce
Vitamin A 33IU 7405IU Lettuce
Vitamin A RAE 2µg 370µg Lettuce
Vitamin E 0.87mg 0.22mg Raspberry
Vitamin C 26.2mg 9.2mg Raspberry
Vitamin B1 0.032mg 0.07mg Lettuce
Vitamin B2 0.038mg 0.08mg Lettuce
Vitamin B3 0.598mg 0.375mg Raspberry
Vitamin B5 0.329mg 0.134mg Raspberry
Vitamin B6 0.055mg 0.09mg Lettuce
Folate 21µg 38µg Lettuce
Vitamin K 7.8µg 126.3µg Lettuce
Tryptophan 0.009mg Lettuce
Threonine 0.059mg Lettuce
Isoleucine 0.084mg Lettuce
Leucine 0.079mg Lettuce
Lysine 0.084mg Lettuce
Methionine 0.016mg Lettuce
Phenylalanine 0.055mg Lettuce
Valine 0.07mg Lettuce
Histidine 0.022mg Lettuce
Saturated Fat 0.019g 0.02g Raspberry
Monounsaturated Fat 0.064g 0.006g Raspberry
Polyunsaturated fat 0.375g 0.082g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry 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
17%
Raspberry
75%
Lettuce
Minerals Daily Need Coverage Score
20%
Raspberry
14%
Lettuce

Comparison summary

Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 6)
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 3.64g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $0.2)
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.
Which food is richer in vitamins?
?
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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.