Leaf Lettuce vs. Olive Oil

Look at the chart below comparing the nutrients in the same number of calories from green leafy lettuce and olive oil. Keep in mind, too, what mountains of research over the past several decades have told us. Consistently, the foods linked with healthier, longer, disease-free lives are foods rich in all kinds of nutrients – vitamins, minerals, fiber, polyphenols, beta carotene, and so on. Yes, foods like leafy greens. Olive oil, by comparison, tallies up a whole lot of zeros.

Bottom Line: Shop for food the way you shop for a car. Why get the stripped-down (nutrient-poor) model if fully-loaded models like fruits, vegetables, and whole grains are available? And the price you’ll pay in terms of calories eaten is far, far less.

Nutrient		Leaf Lettuce	Olive Oil
Calories		120	120
Protein	g	10.8	0
Total Fat	g	1.2	13.5
Carb	g	22	0
Fiber	g	10	0
Calcium	mg	285	0
Iron	mg	6.8	.08
Magnesium	mg	103	0
Phosphorus	mg	230	0
Potassium	mg	1536	0
Sodium	mg	222	0
Zinc	mg	1.4	0
Copper	mg	.230	0
Manganese	mg	1.98	0
Selenium	mcg	4.8	0
Vitamin C	mg	142	0
Thiamin	mg	.55	0
Riboflavin	mg	.634	0
Niacin	mg	2.97	0
Pantothenic Acid	mg	1.06	0
Vitamin B6	mg	.713	0
Folate	mcg	301	0
Vitamin A (as carotenoids)	IU	58648	0
Vitamin E	mg	2.3	1.94
Vitamin K	mcg	1375	8.1
Saturated Fat	g	.158	1.864
% Saturated Fat		1%	14%
MUFA	g	.048	9.85
PUFA	g	.649	1.421
Omega 6	g	.19	1.318
Omega 3	g	.459	.103
6/3 Ratio		.42	12.8
Phytosterols/Polyphenols	mg	301	30
Beta Carotene	mcg	35189	0
Lutein + Zeaxanthin	mcg	13702	0

		Leaf Lettuce	Olive Oil
Calorie Density (per pound)		65 calories	4,080 calories

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