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  6. Surimi vs. Lettuce

Surimi vs. Lettuce — In-Depth Nutrition Comparison

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Important differences between Surimi and Lettuce

  • Surimi has more Vitamin B12, Selenium, and Phosphorus, however, Lettuce has more Vitamin K, Vitamin A RAE, Manganese, Vitamin C, Folate, and Iron.
  • Lettuce's daily need coverage for Vitamin K is 105% more.
  • Lettuce is lower in Cholesterol.

The food varieties used in the comparison are Fish, surimi and Lettuce, green leaf, raw.

Infographic

Surimi 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.
Surimi
Surimi
5
:
5
Lettuce
Lettuce
Contains more Magnesium +230.8%
Contains more Phosphorus +872.4%
Contains more Zinc +83.3%
Contains more Copper +10.3%
Contains more Selenium +4583.3%
Contains more Calcium +300%
Contains more Iron +230.8%
Contains more Potassium +73.2%
Contains less Sodium -80.4%
Contains more Manganese +2172.7%
Equal in Copper - 0.029
Surimi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 10% 31% 121% 10% 19% 10% 11% 2% 154%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Magnesium +230.8%
Contains more Phosphorus +872.4%
Contains more Zinc +83.3%
Contains more Copper +10.3%
Contains more Selenium +4583.3%
Contains more Calcium +300%
Contains more Iron +230.8%
Contains more Potassium +73.2%
Contains less Sodium -80.4%
Contains more Manganese +2172.7%
Equal in Copper - 0.029

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.
Surimi
Surimi
2
:
10
Lettuce
Lettuce
Contains more Vitamin E +186.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +10952.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +250%
Contains more Vitamin B2 +281%
Contains more Vitamin B3 +70.5%
Contains more Vitamin B5 +91.4%
Contains more Vitamin B6 +200%
Contains more Folate +1800%
Contains more Vitamin K +126200%
Surimi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 13% 0% 0% 5% 5% 5% 5% 7% 2% 200% 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 +186.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +10952.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +250%
Contains more Vitamin B2 +281%
Contains more Vitamin B3 +70.5%
Contains more Vitamin B5 +91.4%
Contains more Vitamin B6 +200%
Contains more Folate +1800%
Contains more Vitamin K +126200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Surimi
Surimi
4
:
1
Lettuce
Lettuce
Contains more Protein +1016.2%
Contains more Fats +500%
Contains more Carbs +138.7%
Contains more Other +14.1%
Contains more Water +24.4%
Surimi
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 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 +1016.2%
Contains more Fats +500%
Contains more Carbs +138.7%
Contains more Other +14.1%
Contains more Water +24.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Surimi
Surimi
2
:
1
Lettuce
Lettuce
Contains more Monounsaturated Fat +2383.3%
Contains more Polyunsaturated fat +440.2%
Contains less Saturated Fat -89.5%
Surimi
24% 19% 57%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.149 g
Polyunsaturated fat: 0.443 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +2383.3%
Contains more Polyunsaturated fat +440.2%
Contains less Saturated Fat -89.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Surimi Lettuce Opinion
Net carbs 6.85g 1.57g Surimi
Protein 15.18g 1.36g Surimi
Fats 0.9g 0.15g Surimi
Carbs 6.85g 2.87g Surimi
Calories 99kcal 15kcal Surimi
Fructose 0.43g Lettuce
Sugar 0g 0.78g Surimi
Fiber 0g 1.3g Lettuce
Calcium 9mg 36mg Lettuce
Iron 0.26mg 0.86mg Lettuce
Magnesium 43mg 13mg Surimi
Phosphorus 282mg 29mg Surimi
Potassium 112mg 194mg Lettuce
Sodium 143mg 28mg Lettuce
Zinc 0.33mg 0.18mg Surimi
Copper 0.032mg 0.029mg Surimi
Manganese 0.011mg 0.25mg Lettuce
Selenium 28.1µg 0.6µg Surimi
Vitamin A 67IU 7405IU Lettuce
Vitamin A RAE 20µg 370µg Lettuce
Vitamin E 0.63mg 0.22mg Surimi
Vitamin C 0mg 9.2mg Lettuce
Vitamin B1 0.02mg 0.07mg Lettuce
Vitamin B2 0.021mg 0.08mg Lettuce
Vitamin B3 0.22mg 0.375mg Lettuce
Vitamin B5 0.07mg 0.134mg Lettuce
Vitamin B6 0.03mg 0.09mg Lettuce
Folate 2µg 38µg Lettuce
Vitamin B12 1.6µg 0µg Surimi
Vitamin K 0.1µg 126.3µg Lettuce
Tryptophan 0.092mg 0.009mg Surimi
Threonine 0.734mg 0.059mg Surimi
Isoleucine 0.709mg 0.084mg Surimi
Leucine 1.202mg 0.079mg Surimi
Lysine 1.387mg 0.084mg Surimi
Methionine 0.515mg 0.016mg Surimi
Phenylalanine 0.595mg 0.055mg Surimi
Valine 0.77mg 0.07mg Surimi
Histidine 0.35mg 0.022mg Surimi
Cholesterol 30mg 0mg Lettuce
Saturated Fat 0.191g 0.02g Lettuce
Omega-3 - DHA 0.241g 0g Surimi
Omega-3 - EPA 0.157g 0g Surimi
Omega-3 - DPA 0.014g 0g Surimi
Monounsaturated Fat 0.149g 0.006g Surimi
Polyunsaturated fat 0.443g 0.082g Surimi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Surimi 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
20%
Surimi
75%
Lettuce
Minerals Daily Need Coverage Score
37%
Surimi
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Surimi
Surimi is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 115mg)
Which food is lower in Cholesterol?
Lettuce
Lettuce is lower in Cholesterol (difference - 30mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.171g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 18)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $3.5)
Which food is richer in vitamins?
Lettuce
Lettuce is relatively richer in vitamins
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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.