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Lettuce vs. Dried fruit — In-Depth Nutrition Comparison

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A recap on the differences between lettuce and dried fruit

  • Lettuce has more vitamin K, vitamin A, and vitamin C; however, dried fruit is higher in copper, potassium, vitamin E, fiber, iron, carbs, and vitamin B3.
  • Lettuce covers your daily vitamin K needs 103% more than dried fruit.
  • Dried fruit contains 9 times less vitamin C than lettuce. Lettuce contains 9.2mg of vitamin C, while dried fruit contains 1mg.

Food varieties used in this article are Lettuce, green leaf, raw and Apricots, dried, sulfured, uncooked.

Infographic

Lettuce vs Dried fruit infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +146.2%
Contains more CalciumCalcium +52.8%
Contains more PotassiumPotassium +499%
Contains more IronIron +209.3%
Contains more CopperCopper +1082.8%
Contains more ZincZinc +116.7%
Contains more PhosphorusPhosphorus +144.8%
Contains less SodiumSodium -64.3%
Contains more SeleniumSelenium +266.7%
~equal in Manganese ~0.235mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 31% 0% 123% 4.4% 18% 18% 7% 8% 21% 0% 316% 29%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 0% 60% 87% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5%
Contains more Vitamin CVitamin C +820%
Contains more Vitamin AVitamin A +105.6%
Contains more Vitamin B1Vitamin B1 +366.7%
Contains more Vitamin KVitamin K +3974.2%
Contains more FolateFolate +280%
Contains more Vitamin EVitamin E +1868.2%
Contains more Vitamin B3Vitamin B3 +590.4%
Contains more Vitamin B5Vitamin B5 +285.1%
Contains more Vitamin B6Vitamin B6 +58.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.074mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lettuce Dried fruit DV% diff.
Vitamin K 126.3µg 3.1µg 103%
Copper 0.029mg 0.343mg 35%
Potassium 194mg 1162mg 28%
Vitamin E 0.22mg 4.33mg 27%
Fiber 1.3g 7.3g 24%
Iron 0.86mg 2.66mg 23%
Vitamin A 370µg 180µg 21%
Carbs 2.87g 62.64g 20%
Fructose 0.43g 12.47g 15%
Vitamin B3 0.375mg 2.589mg 14%
Calories 15kcal 241kcal 11%
Vitamin C 9.2mg 1mg 9%
Vitamin B5 0.134mg 0.516mg 8%
Folate 38µg 10µg 7%
Phosphorus 29mg 71mg 6%
Magnesium 13mg 32mg 5%
Vitamin B1 0.07mg 0.015mg 5%
Protein 1.36g 3.39g 4%
Vitamin B6 0.09mg 0.143mg 4%
Selenium 0.6µg 2.2µg 3%
Calcium 36mg 55mg 2%
Zinc 0.18mg 0.39mg 2%
Fats 0.15g 0.51g 1%
Sodium 28mg 10mg 1%
Manganese 0.25mg 0.235mg 1%
Protein per 100 calories 9.1g 1.4g N/A
Calories per 10 g protein 110kcal 711kcal N/A
Weight per 100 calories 667g 41g N/A
Net carbs 1.57g 55.34g N/A
Sugar 0.78g 53.44g N/A
Starch 0g 0.35g 0%
Vitamin B2 0.08mg 0.074mg 0%
Choline 13.6mg 13.9mg 0%
Saturated fat 0.02g 0.017g 0%
Monounsaturated fat 0.006g 0.074g 0%
Polyunsaturated fat 0.082g 0.074g 0%
Tryptophan 0.009mg 0.016mg 0%
Threonine 0.059mg 0.073mg 0%
Isoleucine 0.084mg 0.063mg 0%
Leucine 0.079mg 0.105mg 0%
Lysine 0.084mg 0.083mg 0%
Methionine 0.016mg 0.015mg 0%
Phenylalanine 0.055mg 0.062mg 0%
Valine 0.07mg 0.078mg 0%
Histidine 0.022mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more WaterWater +207.5%
Contains more ProteinProtein +149.3%
Contains more FatsFats +240%
Contains more CarbsCarbs +2082.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains less Sat. FatSaturated fat -15%
Contains more Mono. FatMonounsaturated fat +1133.3%
~equal in Polyunsaturated fat ~0.074g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +9088.9%
Contains more FructoseFructose +2800%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/nutrients
  2. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.