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Table salt vs. Lettuce — In-Depth Nutrition Comparison

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Significant differences between table salt and lettuce

  • The amount of vitamin A, vitamin K, vitamin C, folate, vitamin B6, iron, manganese, vitamin B2, and vitamin B1 in lettuce is higher than in table salt.
  • Table salt covers your daily sodium needs 1684% more than lettuce.
  • Lettuce contains less sodium.
  • Lettuce has a higher glycemic index. The glycemic index of lettuce is 32, while the glycemic index of table salt is 0.

Specific food types used in this comparison are Salt, table and Lettuce, green leaf, raw.

Infographic

Table salt 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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
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 MagnesiumMagnesium +1200%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +2325%
Contains more IronIron +160.6%
Contains more ZincZinc +80%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +150%
Contains more SeleniumSelenium +500%
~equal in Copper ~0.029mg

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 0% 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 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 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 OtherOther +15493.8%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +47390%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Table salt Lettuce DV% diff.
Sodium 38758mg 28mg 1684%
Vitamin K 0µg 126.3µg 105%
Vitamin A 0µg 370µg 41%
Vitamin C 0mg 9.2mg 10%
Folate 0µg 38µg 10%
Manganese 0.1mg 0.25mg 7%
Vitamin B6 0mg 0.09mg 7%
Iron 0.33mg 0.86mg 7%
Vitamin B1 0mg 0.07mg 6%
Vitamin B2 0mg 0.08mg 6%
Potassium 8mg 194mg 5%
Fiber 0g 1.3g 5%
Phosphorus 0mg 29mg 4%
Protein 0g 1.36g 3%
Magnesium 1mg 13mg 3%
Vitamin B5 0mg 0.134mg 3%
Vitamin B3 0mg 0.375mg 2%
Choline 0mg 13.6mg 2%
Polyunsaturated fat 0g 0.082g 1%
Calories 0kcal 15kcal 1%
Selenium 0.1µg 0.6µg 1%
Calcium 24mg 36mg 1%
Vitamin E 0mg 0.22mg 1%
Carbs 0g 2.87g 1%
Fructose 0.43g 1%
Zinc 0.1mg 0.18mg 1%
Fats 0g 0.15g 0%
Net carbs 0g 1.57g N/A
Sugar 0g 0.78g N/A
Copper 0.03mg 0.029mg 0%
Saturated fat 0g 0.02g 0%
Monounsaturated fat 0g 0.006g 0%
Tryptophan 0mg 0.009mg 0%
Threonine 0mg 0.059mg 0%
Isoleucine 0mg 0.084mg 0%
Leucine 0mg 0.079mg 0%
Lysine 0mg 0.084mg 0%
Methionine 0mg 0.016mg 0%
Phenylalanine 0mg 0.055mg 0%
Valine 0mg 0.07mg 0%
Histidine 0mg 0.022mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Table salt 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
0%
Table salt
45%
Lettuce
Minerals Daily Need Coverage Score
510%
Table salt
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Table salt
Table salt is lower in Sugar (difference - 0.78g)
Which food is lower in Saturated fat?
Table salt
Table salt is lower in Saturated fat (difference - 0.02g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 32)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $0.4)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 38730mg)
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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.