Yogurt vs. Lettuce — In-Depth Nutrition Comparison
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How are yogurt and lettuce different?
- Yogurt is higher in vitamin B12, selenium, vitamin B2, and phosphorus; however, lettuce is richer in vitamin A, vitamin K, manganese, vitamin C, iron, and folate.
- Daily need coverage for vitamin A for lettuce is 148% higher.
- Yogurt has a lower glycemic index (19) than lettuce (32).
Yogurt, Greek, plain, nonfat and Lettuce, green leaf, raw are the varieties used in this article.
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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.
| Contains more CalciumCalcium | +205.6% |
| Contains more ZincZinc | +188.9% |
| Contains more PhosphorusPhosphorus | +365.5% |
| Contains more SeleniumSelenium | +1516.7% |
| Contains more MagnesiumMagnesium | +18.2% |
| Contains more PotassiumPotassium | +37.6% |
| Contains more IronIron | +1128.6% |
| Contains more CopperCopper | +70.6% |
| Contains less SodiumSodium | -22.2% |
| Contains more ManganeseManganese | +2677.8% |
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.
| Contains more Vitamin B2Vitamin B2 | +247.5% |
| Contains more Vitamin B5Vitamin B5 | +147% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +36900% |
| Contains more Vitamin EVitamin E | +2100% |
| Contains more Vitamin B1Vitamin B1 | +204.3% |
| Contains more Vitamin B3Vitamin B3 | +80.3% |
| Contains more Vitamin B6Vitamin B6 | +42.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +442.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0µg | 126.3µg | 105% |
| Vitamin A | 1µg | 370µg | 41% |
| Vitamin B12 | 0.75µg | 0µg | 31% |
| Protein | 10.19g | 1.36g | 18% |
| Selenium | 9.7µg | 0.6µg | 17% |
| Phosphorus | 135mg | 29mg | 15% |
| Vitamin B2 | 0.278mg | 0.08mg | 15% |
| Manganese | 0.009mg | 0.25mg | 10% |
| Iron | 0.07mg | 0.86mg | 10% |
| Vitamin C | 0mg | 9.2mg | 10% |
| Folate | 7µg | 38µg | 8% |
| Calcium | 110mg | 36mg | 7% |
| Fiber | 0g | 1.3g | 5% |
| Vitamin B1 | 0.023mg | 0.07mg | 4% |
| Vitamin B5 | 0.331mg | 0.134mg | 4% |
| Zinc | 0.52mg | 0.18mg | 3% |
| Potassium | 141mg | 194mg | 2% |
| Vitamin B6 | 0.063mg | 0.09mg | 2% |
| Cholesterol | 5mg | 0mg | 2% |
| Calories | 59kcal | 15kcal | 2% |
| Fructose | 0g | 0.43g | 1% |
| Vitamin B3 | 0.208mg | 0.375mg | 1% |
| Vitamin E | 0.01mg | 0.22mg | 1% |
| Copper | 0.017mg | 0.029mg | 1% |
| Fats | 0.39g | 0.15g | 0% |
| Carbs | 3.6g | 2.87g | 0% |
| Net carbs | 3.6g | 1.57g | N/A |
| Magnesium | 11mg | 13mg | 0% |
| Sugar | 3.24g | 0.78g | N/A |
| Sodium | 36mg | 28mg | 0% |
| Trans fat | 0.006g | 0g | N/A |
| Choline | 15.1mg | 13.6mg | 0% |
| Saturated fat | 0.117g | 0.02g | 0% |
| Monounsaturated fat | 0.053g | 0.006g | 0% |
| Polyunsaturated fat | 0.012g | 0.082g | 0% |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.059mg | 0% | |
| Isoleucine | 0.084mg | 0% | |
| Leucine | 0.079mg | 0% | |
| Lysine | 0.084mg | 0% | |
| Methionine | 0.016mg | 0% | |
| Phenylalanine | 0.055mg | 0% | |
| Valine | 0.07mg | 0% | |
| Histidine | 0.022mg | 0% | |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +649.3% |
| Contains more FatsFats | +160% |
| Contains more CarbsCarbs | +25.4% |
| Contains more OtherOther | +12.5% |
| Contains more WaterWater | +11.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +783.3% |
| Contains less Sat. FatSaturated fat | -82.9% |
| Contains more Poly. FatPolyunsaturated fat | +583.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Starch
~0g
~equal in
Sucrose
~0g
~equal in
Maltose
~0g
