My Pritikin

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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