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  6. Broccoli vs. Lettuce

Broccoli vs. Lettuce — In-Depth Nutrition Comparison

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Summary of differences between Broccoli and Lettuce

  • Broccoli has more Vitamin C, Vitamin B5, Vitamin B6, Folate, Phosphorus, and Fiber, while Lettuce has more Vitamin A RAE, and Vitamin K.
  • Broccoli covers your daily need of Vitamin C 89% more than Lettuce.
  • Broccoli contains 4 times more Vitamin B5 than Lettuce. While Broccoli contains 0.573mg of Vitamin B5, Lettuce contains only 0.134mg.

These are the specific foods used in this comparison Broccoli, raw and Lettuce, green leaf, raw.

Infographic

Broccoli vs Lettuce infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Broccoli
Broccoli
7
:
3
Lettuce
Lettuce
Contains more Calcium +30.6%
Contains more Magnesium +61.5%
Contains more Phosphorus +127.6%
Contains more Potassium +62.9%
Contains more Zinc +127.8%
Contains more Copper +69%
Contains more Selenium +316.7%
Contains more Iron +17.8%
Contains less Sodium -15.2%
Contains more Manganese +19%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Calcium +30.6%
Contains more Magnesium +61.5%
Contains more Phosphorus +127.6%
Contains more Potassium +62.9%
Contains more Zinc +127.8%
Contains more Copper +69%
Contains more Selenium +316.7%
Contains more Iron +17.8%
Contains less Sodium -15.2%
Contains more Manganese +19%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Broccoli
Broccoli
8
:
2
Lettuce
Lettuce
Contains more Vitamin E +254.5%
Contains more Vitamin C +869.6%
Contains more Vitamin B2 +46.3%
Contains more Vitamin B3 +70.4%
Contains more Vitamin B5 +327.6%
Contains more Vitamin B6 +94.4%
Contains more Folate +65.8%
Contains more Vitamin A +1088.6%
Contains more Vitamin K +24.3%
Equal in Vitamin B1 - 0.07
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin E +254.5%
Contains more Vitamin C +869.6%
Contains more Vitamin B2 +46.3%
Contains more Vitamin B3 +70.4%
Contains more Vitamin B5 +327.6%
Contains more Vitamin B6 +94.4%
Contains more Folate +65.8%
Contains more Vitamin A +1088.6%
Contains more Vitamin K +24.3%
Equal in Vitamin B1 - 0.07

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
4
:
1
Lettuce
Lettuce
Contains more Protein +107.4%
Contains more Fats +146.7%
Contains more Carbs +131.4%
Contains more Other +35.9%
Equal in Water - 94.98
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more Protein +107.4%
Contains more Fats +146.7%
Contains more Carbs +131.4%
Contains more Other +35.9%
Equal in Water - 94.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
1
:
2
Lettuce
Lettuce
Contains more Monounsaturated Fat +83.3%
Contains less Saturated Fat -48.7%
Contains more Polyunsaturated fat +115.8%
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +83.3%
Contains less Saturated Fat -48.7%
Contains more Polyunsaturated fat +115.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Broccoli
Broccoli
5
:
0
Lettuce
Lettuce
Contains more Sucrose +∞%
Contains more Glucose +36.1%
Contains more Fructose +58.1%
Contains more Lactose +∞%
Contains more Maltose +∞%
Broccoli
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Lettuce
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
Contains more Sucrose +∞%
Contains more Glucose +36.1%
Contains more Fructose +58.1%
Contains more Lactose +∞%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Lettuce
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Broccoli Lettuce Opinion
Net carbs 4.04g 1.57g Broccoli
Protein 2.82g 1.36g Broccoli
Fats 0.37g 0.15g Broccoli
Carbs 6.64g 2.87g Broccoli
Calories 34kcal 15kcal Broccoli
Fructose 0.68g 0.43g Broccoli
Sugar 1.7g 0.78g Lettuce
Fiber 2.6g 1.3g Broccoli
Calcium 47mg 36mg Broccoli
Iron 0.73mg 0.86mg Lettuce
Magnesium 21mg 13mg Broccoli
Phosphorus 66mg 29mg Broccoli
Potassium 316mg 194mg Broccoli
Sodium 33mg 28mg Lettuce
Zinc 0.41mg 0.18mg Broccoli
Copper 0.049mg 0.029mg Broccoli
Manganese 0.21mg 0.25mg Lettuce
Selenium 2.5µg 0.6µg Broccoli
Vitamin A 623IU 7405IU Lettuce
Vitamin A RAE 31µg 370µg Lettuce
Vitamin E 0.78mg 0.22mg Broccoli
Vitamin C 89.2mg 9.2mg Broccoli
Vitamin B1 0.071mg 0.07mg Broccoli
Vitamin B2 0.117mg 0.08mg Broccoli
Vitamin B3 0.639mg 0.375mg Broccoli
Vitamin B5 0.573mg 0.134mg Broccoli
Vitamin B6 0.175mg 0.09mg Broccoli
Folate 63µg 38µg Broccoli
Vitamin K 101.6µg 126.3µg Lettuce
Tryptophan 0.033mg 0.009mg Broccoli
Threonine 0.088mg 0.059mg Broccoli
Isoleucine 0.079mg 0.084mg Lettuce
Leucine 0.129mg 0.079mg Broccoli
Lysine 0.135mg 0.084mg Broccoli
Methionine 0.038mg 0.016mg Broccoli
Phenylalanine 0.117mg 0.055mg Broccoli
Valine 0.125mg 0.07mg Broccoli
Histidine 0.059mg 0.022mg Broccoli
Saturated Fat 0.039g 0.02g Lettuce
Monounsaturated Fat 0.011g 0.006g Broccoli
Polyunsaturated fat 0.038g 0.082g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Broccoli
75%
Lettuce
Minerals Daily Need Coverage Score
19%
Broccoli
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.019g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $0.1)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.