Nutrition Comparison Tool

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Romaine Lettuce
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Iceberg Lettuce
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Green Leaf Lettuce
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Comparison Results
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Number of Servings:
Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Romaine Lettuce 1 cup shredded (x1) 0% DV 8 calories
  • Iceberg Lettuce 1 cup shredded (x1) 1% DV 10 calories
  • Green Leaf Lettuce 1 cup shredded (x1) 0% DV 5 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Romaine Lettuce 1 cup shredded (x1) 0% DV 0.1g
  • Iceberg Lettuce 1 cup shredded (x1) 0% DV 0.1g
  • Green Leaf Lettuce 1 cup shredded (x1) 0% DV 0.1g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Romaine Lettuce 1 cup shredded (x1) 1% DV 1.5g
  • Iceberg Lettuce 1 cup shredded (x1) 1% DV 2.1g
  • Green Leaf Lettuce 1 cup shredded (x1) 0% DV 1g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Romaine Lettuce 1 cup shredded (x1) 1% DV 0.6g
  • Iceberg Lettuce 1 cup shredded (x1) 1% DV 0.6g
  • Green Leaf Lettuce 1 cup shredded (x1) 1% DV 0.5g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Romaine Lettuce 1 cup shredded (x1) 0% DV 0mg
  • Iceberg Lettuce 1 cup shredded (x1) 0% DV 0mg
  • Green Leaf Lettuce 1 cup shredded (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Romaine Lettuce 1 cup shredded (x1) 4% DV 1g
  • Iceberg Lettuce 1 cup shredded (x1) 3% DV 0.9g
  • Green Leaf Lettuce 1 cup shredded (x1) 2% DV 0.5g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Romaine Lettuce 1 cup shredded (x1) 1% DV 0.6g
  • Iceberg Lettuce 1 cup shredded (x1) 3% DV 1.4g
  • Green Leaf Lettuce 1 cup shredded (x1) 1% DV 0.3g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Romaine Lettuce 1 cup shredded (x1) 3% DV 0.5mg
  • Iceberg Lettuce 1 cup shredded (x1) 2% DV 0.3mg
  • Green Leaf Lettuce 1 cup shredded (x1) 2% DV 0.3mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Romaine Lettuce 1 cup shredded (x1) 1% DV 15.5mg
  • Iceberg Lettuce 1 cup shredded (x1) 1% DV 13mg
  • Green Leaf Lettuce 1 cup shredded (x1) 1% DV 13mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Romaine Lettuce 1 cup shredded (x1) 2% DV 116.1mg
  • Iceberg Lettuce 1 cup shredded (x1) 2% DV 101.5mg
  • Green Leaf Lettuce 1 cup shredded (x1) 1% DV 69.8mg
Comparison Table

Table Legend

  1. Romaine Lettuce
  2. Iceberg Lettuce
  3. Green Leaf Lettuce
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 47 72 36
Calories
(%DV)
8
(0%)
10
(1%)
5
(0%)
Fat (g)
(%DV)
0.1
(0%)
0.1
(0%)
0.1
(0%)
Protein (g)
(%DV)
0.6
(1%)
0.6
(1%)
0.5
(1%)
Carbohydrate (g)
(%DV)
1.5
(1%)
2.1
(1%)
1
(0%)
Sugars (g)
(%DV)
0.6
(1%)
1.4
(3%)
0.3
(1%)
Fiber (g)
(%DV)
1
(4%)
0.9
(3%)
0.5
(2%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Net-Carbs (g) 0.6
1.3
0.6
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 47 72 36
Calcium (mg)
(%DV)
15.5
(1%)
13
(1%)
13
(1%)
Iron, Fe (mg)
(%DV)
0.5
(3%)
0.3
(2%)
0.3
(2%)
Potassium, K (mg)
(%DV)
116.1
(2%)
101.5
(2%)
69.8
(1%)
Magnesium (mg)
(%DV)
6.6
(2%)
5
(1%)
4.7
(1%)
Phosphorus, P (mg)
(%DV)
14.1
(1%)
14.4
(1%)
10.4
(1%)
Sodium (mg)
(%DV)
3.8
(0%)
7.2
(0%)
10.1
(0%)
Zinc, Zn (mg)
(%DV)
0.1
(1%)
0.1
(1%)
0.1
(1%)
Copper, Cu (mg)
(%DV)
0
(3%)
0
(2%)
0
(1%)
Manganese (mg)
(%DV)
0.1
(3%)
0.1
(4%)
0.1
(4%)
Selenium, Se (mcg)
(%DV)
0.2
(0%)
0.1
(0%)
0.2
(0%)
Fluoride, F (mcg)
(%AI)
~
(~%)
~
(~%)
~
(~%)
Molybdenum (mcg) ~
~
~
Iodine, I (mcg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (mcg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 47 72 36
Vitamin A, RAE (mcg)
(%DV)
204.9
(23%)
18
(2%)
133.2
(15%)
Vitamin C (mg)
(%DV)
1.9
(2%)
2
(2%)
3.3
(4%)
Thiamin (B1) (mg)
(%DV)
0
(3%)
0
(2%)
0
(2%)
Riboflavin (B2) (mg)
(%DV)
0
(2%)
0
(1%)
0
(2%)
Niacin (B3) (mg)
(%DV)
0.1
(1%)
0.1
(1%)
0.1
(1%)
Vitamin B5 (PA) (mg)
(%DV)
0.1
(1%)
0.1
(1%)
0
(1%)
Vitamin B6 (mg)
(%DV)
0
(2%)
0
(2%)
0
(2%)
Biotin (mcg) ~
~
~
Folate (B9) (mcg)
(%DV)
63.9
(16%)
20.9
(5%)
13.7
(3%)
Folic acid (mcg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (mcg)
(%)
63.9
(16%)
20.9
(5%)
13.7
(3%)
Folate DFE (mcg)
(%)
63.9
(16%)
20.9
(5%)
13.7
(3%)
Choline (mg)
(%DV)
4.7
(1%)
4.8
(1%)
4.9
(1%)
Vitamin B12 (mcg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)
2456.2
(23%)
215.3
(2%)
1599.5
(15%)
Carotene, alpha (mcg)
(%RDA)
0
(0%)
2.9
(0%)
0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
4093.7
(136%)
361.4
(12%)
2665.8
(89%)
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 1086.6
199.4
622.8
Vitamin E (mg)
(%DV)
0.1
(0%)
0.1
(1%)
0.1
(1%)
Vitamin D (mcg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (mcg) ~
~
~
Vitamin D3 (mcg) ~
~
~
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (mcg)
(%DV)
48.2
(40%)
17.4
(14%)
45.5
(38%)
Vitamin K1 (mcg) 0
0
0
Menaquinone-4 (mcg) ~
~
~
  Other
Food # 1 2 3
Weight (g) 47 72 36
Water (g) 44.5
68.9
34.2
Ash (g) 0
0
0
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -2.02
-1.59
-1.14
  Carbohydrates
Food # 1 2 3
Weight (g) 47 72 36
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) 0
0
0
Glucose (Dextrose) (g) 0.2
0.7
0.1
Fructose (g) 0.4
0.7
0.2
Lactose (g) 0
0
0
Maltose (g) 0
0
0
Galactose (g) 0
0
0
Starch (g) 0
~
0
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 47 72 36
Monounsaturated Fats (mg) 6
4
2
Polyunsaturated Fats (mg) 75
53
30
Omega 3s (mg)
(%AI)
53
(3%)
37
(2%)
21
(1%)
Omega 6s (mg)
(%AI)
22
(0%)
15
(0%)
9
(0%)
Omega 3 to Omega 6 Ratio 2.4
2.48
2.42
Omega 6 to Omega 3 Ratio 0.42
0.4
0.41
18:3 n-3 c,c,c (ALA) (mg) ~
~
~
20:5 n-3 (EPA) (mg) 0
0
0
22:5 n-3 (DPA) (mg) 0
0
0
22:6 n-3 (DHA) (mg) 0
0
0
Trans-Polyenoic Fats (mg) ~
~
~
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) ~
7.2
13.68
4:0 (mg) 0
0
0
6:0 (mg) 0
0
0
8:0 (mg) 0
0
0
10:0 (mg) 0
0
0
12:0 (mg) 0
0
0
13:0 (mg) ~
~
~
14:0 (mg) 0
0
0
15:0 (mg) ~
~
~
16:0 (mg) 16
12
6
17:0 (mg) ~
~
~
18:0 (mg) 2
1
1
20:0 (mg) ~
~
~
22:0 (mg) ~
~
~
24:0 (mg) ~
~
~
14:1 (mg) ~
~
~
15:1 (mg) ~
~
~
16:1 undifferentiated (mg) 1
1
1
16:1 c (mg) ~
~
~
17:1 (mg) ~
~
~
18:1 undifferentiated (mg) 4
3
2
18:1 c (mg) ~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 0
0
0
22:1 undifferentiated (mg) 0
0
0
22:1 c (mg) ~
~
~
24:1 c (mg) ~
~
~
18:2 undiff (mg) 22
15
9
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 53
37
21
18:3 n-6 c,c,c (mg) ~
~
~
18:3i (mg) ~
~
~
18:4 (mg) 0
0
0
20:2 n-6 c,c (mg) ~
~
~
20:3 undifferentiated (mg) ~
~
~
20:3 n-3 (mg) ~
~
~
20:3 n-6 (mg) ~
~
~
20:4 undifferentiated (mg) 0
0
0
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) ~
~
~
Trans-Monoenoic Fats (mg) ~
~
~
16:1 t (mg) ~
~
~
18:1 t (mg) ~
~
~
22:1 t (mg) ~
~
~
18:2 t not further def. (mg) ~
~
~
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 47 72 36
Betaine (mg) 0
0
0
Tryptophan (mg)
(%RDI)
5
(2%)
6
(2%)
3
(1%)
Threonine (mg)
(%RDI)
20
(2%)
18
(2%)
21
(2%)
Isoleucine (mg)
(%RDI)
21
(2%)
13
(1%)
30
(2%)
Leucine (mg)
(%RDI)
36
(1%)
18
(1%)
28
(1%)
Lysine (mg)
(%RDI)
30
(1%)
17
(1%)
30
(1%)
Methionine (mg)
(%RDI)
7
(1%)
4
(0%)
6
(1%)
Cystine (mg)
(%RDI)
3
(1%)
4
(1%)
6
(2%)
Phenylalanine (mg)
(%RDI)
31
(3%)
17
(2%)
20
(2%)
Tyrosine (mg)
(%RDI)
12
(1%)
5
(1%)
12
(1%)
Valine (mg)
(%RDI)
26
(1%)
17
(1%)
25
(1%)
Arginine (mg) 25
11
26
Histidine (mg)
(%RDI)
10
(1%)
6
(1%)
8
(1%)
Alanine (mg) 26
18
20
Aspartic acid (mg) 65
90
51
Glutamic acid (mg) 84
140
66
Glycine (mg) 23
11
21
Proline (mg) 21
7
17
Serine (mg) 24
18
14
Hydroxyproline (mg) ~
~
~
Data Source
Romaine Lettuce
USDA Food Data Central Standard Release (Common)
Iceberg Lettuce
USDA Food Data Central Standard Release (Common)
Green Leaf Lettuce
USDA Food Data Central Standard Release (Common)
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