Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Red leaf lettuce
  5. Compare
  6. Red leaf lettuce vs. Olive

Red leaf lettuce vs. Olive — In-Depth Nutrition Comparison

Compare

Significant differences between Red leaf lettuce and Olive

  • Red leaf lettuce has more Vitamin K, Vitamin A RAE, Folate, Manganese, and Vitamin B6, however, Olive is richer in Iron, Copper, Vitamin E , and Fiber.
  • Red leaf lettuce covers your daily Vitamin K needs 116% more than Olive.
  • Red leaf lettuce contains less Sodium.

Specific food types used in this comparison are Lettuce, red leaf, raw and Olives, ripe, canned (small-extra large).

Infographic

Red leaf lettuce vs Olive 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.
Red leaf lettuce
Red leaf lettuce
6
:
4
Olive
Olive
Contains more Magnesium +200%
Contains more Phosphorus +833.3%
Contains more Potassium +2237.5%
Contains less Sodium -96.6%
Contains more Manganese +915%
Contains more Selenium +66.7%
Contains more Calcium +166.7%
Contains more Iron +175%
Contains more Copper +796.4%
Equal in Zinc - 0.22
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Magnesium +200%
Contains more Phosphorus +833.3%
Contains more Potassium +2237.5%
Contains less Sodium -96.6%
Contains more Manganese +915%
Contains more Selenium +66.7%
Contains more Calcium +166.7%
Contains more Iron +175%
Contains more Copper +796.4%
Equal in Zinc - 0.22

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.
Red leaf lettuce
Red leaf lettuce
9
:
1
Olive
Olive
Contains more Vitamin A +1759.1%
Contains more Vitamin C +311.1%
Contains more Vitamin B1 +2033.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +767.6%
Contains more Vitamin B5 +860%
Contains more Vitamin B6 +1011.1%
Contains more Folate +∞%
Contains more Vitamin K +9921.4%
Contains more Vitamin E +1000%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin A +1759.1%
Contains more Vitamin C +311.1%
Contains more Vitamin B1 +2033.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +767.6%
Contains more Vitamin B5 +860%
Contains more Vitamin B6 +1011.1%
Contains more Folate +∞%
Contains more Vitamin K +9921.4%
Contains more Vitamin E +1000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
2
:
3
Olive
Olive
Contains more Protein +58.3%
Contains more Water +19.6%
Contains more Fats +4754.5%
Contains more Carbs +177%
Contains more Other +305.5%
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more Protein +58.3%
Contains more Water +19.6%
Contains more Fats +4754.5%
Contains more Carbs +177%
Contains more Other +305.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
1
:
2
Olive
Olive
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +157660%
Contains more Polyunsaturated fat +1165.3%
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +157660%
Contains more Polyunsaturated fat +1165.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Olive Opinion
Net carbs 1.36g 3.06g Olive
Protein 1.33g 0.84g Red leaf lettuce
Fats 0.22g 10.68g Olive
Carbs 2.26g 6.26g Olive
Calories 16kcal 115kcal Olive
Fructose 0.28g Red leaf lettuce
Sugar 0.48g 0g Olive
Fiber 0.9g 3.2g Olive
Calcium 33mg 88mg Olive
Iron 1.2mg 3.3mg Olive
Magnesium 12mg 4mg Red leaf lettuce
Phosphorus 28mg 3mg Red leaf lettuce
Potassium 187mg 8mg Red leaf lettuce
Sodium 25mg 735mg Red leaf lettuce
Zinc 0.2mg 0.22mg Olive
Copper 0.028mg 0.251mg Olive
Manganese 0.203mg 0.02mg Red leaf lettuce
Selenium 1.5µg 0.9µg Red leaf lettuce
Vitamin A 7492IU 403IU Red leaf lettuce
Vitamin A RAE 375µg 20µg Red leaf lettuce
Vitamin E 0.15mg 1.65mg Olive
Vitamin C 3.7mg 0.9mg Red leaf lettuce
Vitamin B1 0.064mg 0.003mg Red leaf lettuce
Vitamin B2 0.077mg 0mg Red leaf lettuce
Vitamin B3 0.321mg 0.037mg Red leaf lettuce
Vitamin B5 0.144mg 0.015mg Red leaf lettuce
Vitamin B6 0.1mg 0.009mg Red leaf lettuce
Folate 36µg 0µg Red leaf lettuce
Vitamin K 140.3µg 1.4µg Red leaf lettuce
Tryptophan 0.022mg Red leaf lettuce
Threonine 0.048mg 0.026mg Red leaf lettuce
Isoleucine 0.038mg 0.031mg Red leaf lettuce
Leucine 0.07mg 0.05mg Red leaf lettuce
Lysine 0.045mg 0.032mg Red leaf lettuce
Methionine 0.016mg 0.012mg Red leaf lettuce
Phenylalanine 0.067mg 0.029mg Red leaf lettuce
Valine 0.048mg 0.038mg Red leaf lettuce
Histidine 0.019mg 0.023mg Olive
Saturated Fat 0.017g 1.415g Red leaf lettuce
Monounsaturated Fat 0.005g 7.888g Olive
Polyunsaturated fat 0.072g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Olive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Red leaf lettuce
Red leaf lettuce vs Lettuce
Lettuce
Red leaf lettuce
Red leaf lettuce vs Spinach raw
Spinach raw
Red leaf lettuce
Red leaf lettuce vs Kale raw
Kale raw
Olive
Olive vs Lemon
Lemon
Olive
Olive vs Figs
Figs
Olive
Olive vs Garlic
Garlic

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
76%
Red leaf lettuce
6%
Olive
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
35%
Olive

Comparison summary

Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 710mg)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 1.398g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 0)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $3.5)
Which food is richer in vitamins?
Red leaf lettuce
Red leaf lettuce is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.48g)
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.

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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/nutrients
  2. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.