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  6. Red leaf lettuce vs. Garlic

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

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Important differences between red leaf lettuce and garlic

  • Red leaf lettuce has more vitamin K and vitamin A; however, garlic has more vitamin B6, manganese, vitamin C, copper, selenium, phosphorus, calcium, and protein.
  • Red leaf lettuce's daily need coverage for vitamin K is 116% more.

The food varieties used in the comparison are Lettuce, red leaf, raw and Garlic, raw.

Infographic

Red leaf lettuce vs Garlic 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 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Garlic
Garlic
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +108.3%
Contains more CalciumCalcium +448.5%
Contains more PotassiumPotassium +114.4%
Contains more IronIron +41.7%
Contains more CopperCopper +967.9%
Contains more ZincZinc +480%
Contains more PhosphorusPhosphorus +446.4%
Contains less SodiumSodium -32%
Contains more ManganeseManganese +723.6%
Contains more SeleniumSelenium +846.7%

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 12% 0% 125% 3% 16% 18% 6% 8.6% 23% 0% 351% 27%
Garlic
Garlic
6
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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +87.5%
Contains more Vitamin KVitamin K +8152.9%
Contains more FolateFolate +1100%
Contains more Vitamin CVitamin C +743.2%
Contains more Vitamin B1Vitamin B1 +212.5%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B3Vitamin B3 +118.1%
Contains more Vitamin B5Vitamin B5 +313.9%
Contains more Vitamin B6Vitamin B6 +1135%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Garlic DV% diff.
Vitamin K 140.3µg 1.7µg 116%
Vitamin B6 0.1mg 1.235mg 87%
Manganese 0.203mg 1.672mg 64%
Vitamin A 375µg 0µg 42%
Vitamin C 3.7mg 31.2mg 31%
Copper 0.028mg 0.299mg 30%
Selenium 1.5µg 14.2µg 23%
Phosphorus 28mg 153mg 18%
Calcium 33mg 181mg 15%
Vitamin B1 0.064mg 0.2mg 11%
Protein 1.33g 6.36g 10%
Carbs 2.26g 33.06g 10%
Zinc 0.2mg 1.16mg 9%
Vitamin B5 0.144mg 0.596mg 9%
Folate 36µg 3µg 8%
Calories 16kcal 149kcal 7%
Potassium 187mg 401mg 6%
Iron 1.2mg 1.7mg 6%
Fiber 0.9g 2.1g 5%
Magnesium 12mg 25mg 3%
Vitamin B2 0.077mg 0.11mg 3%
Vitamin B3 0.321mg 0.7mg 2%
Choline 11.8mg 23.2mg 2%
Polyunsaturated fat 0.072g 0.249g 1%
Protein per 100 calories 8.3g 4.3g N/A
Calories per 10 g protein 120kcal 234kcal N/A
Weight per 100 calories 625g 67g N/A
Fats 0.22g 0.5g 0%
Net carbs 1.36g 30.96g N/A
Sugar 0.48g 1g N/A
Sodium 25mg 17mg 0%
Vitamin E 0.15mg 0.08mg 0%
Saturated fat 0.017g 0.089g 0%
Monounsaturated fat 0.005g 0.011g 0%
Tryptophan 0.022mg 0.066mg 0%
Threonine 0.048mg 0.157mg 0%
Isoleucine 0.038mg 0.217mg 0%
Leucine 0.07mg 0.308mg 0%
Lysine 0.045mg 0.273mg 0%
Methionine 0.016mg 0.076mg 0%
Phenylalanine 0.067mg 0.183mg 0%
Valine 0.048mg 0.291mg 0%
Histidine 0.019mg 0.113mg 0%
Fructose 0.28g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Garlic
Garlic
3
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more WaterWater +63.3%
Contains more ProteinProtein +378.2%
Contains more FatsFats +127.3%
Contains more CarbsCarbs +1362.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
Garlic
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains less Sat. FatSaturated fat -80.9%
Contains more Mono. FatMonounsaturated fat +120%
Contains more Poly. FatPolyunsaturated fat +245.8%

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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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/nutrients
  2. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.