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, 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
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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.
| Contains more MagnesiumMagnesium | +61.5% |
| Contains more CalciumCalcium | +30.6% |
| Contains more PotassiumPotassium | +62.9% |
| Contains more CopperCopper | +69% |
| Contains more ZincZinc | +127.8% |
| Contains more PhosphorusPhosphorus | +127.6% |
| Contains more SeleniumSelenium | +316.7% |
| Contains more IronIron | +17.8% |
| Contains less SodiumSodium | -15.2% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin CVitamin C | +869.6% |
| Contains more Vitamin EVitamin E | +254.5% |
| Contains more Vitamin B2Vitamin B2 | +46.3% |
| Contains more Vitamin B3Vitamin B3 | +70.4% |
| Contains more Vitamin B5Vitamin B5 | +327.6% |
| Contains more Vitamin B6Vitamin B6 | +94.4% |
| Contains more FolateFolate | +65.8% |
| Contains more CholineCholine | +37.5% |
| Contains more Vitamin AVitamin A | +1088.6% |
| Contains more Vitamin KVitamin K | +24.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +107.4% |
| Contains more FatsFats | +146.7% |
| Contains more CarbsCarbs | +131.4% |
| Contains more OtherOther | +35.9% |
~equal in
Water
~94.98g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +83.3% |
| Contains less Sat. FatSaturated Fat | -48.7% |
| Contains more Poly. FatPolyunsaturated fat | +115.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +36.1% |
| Contains more FructoseFructose | +58.1% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 34kcal | 15kcal |
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| Protein | 2.82g | 1.36g |
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| Fats | 0.37g | 0.15g |
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| Vitamin C | 89.2mg | 9.2mg |
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| Net carbs | 4.04g | 1.57g |
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| Carbs | 6.64g | 2.87g |
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| Magnesium | 21mg | 13mg |
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| Calcium | 47mg | 36mg |
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| Potassium | 316mg | 194mg |
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| Iron | 0.73mg | 0.86mg |
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| Sugar | 1.7g | 0.78g |
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| Fiber | 2.6g | 1.3g |
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| Copper | 0.049mg | 0.029mg |
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| Zinc | 0.41mg | 0.18mg |
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| Phosphorus | 66mg | 29mg |
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| Sodium | 33mg | 28mg |
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| Vitamin A | 623IU | 7405IU |
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| Vitamin A | 31µg | 370µg |
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| Vitamin E | 0.78mg | 0.22mg |
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| Manganese | 0.21mg | 0.25mg |
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| Selenium | 2.5µg | 0.6µg |
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| Vitamin B1 | 0.071mg | 0.07mg |
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| Vitamin B2 | 0.117mg | 0.08mg |
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| Vitamin B3 | 0.639mg | 0.375mg |
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| Vitamin B5 | 0.573mg | 0.134mg |
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| Vitamin B6 | 0.175mg | 0.09mg |
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| Vitamin K | 101.6µg | 126.3µg |
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| Folate | 63µg | 38µg |
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| Choline | 18.7mg | 13.6mg |
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| Saturated Fat | 0.039g | 0.02g |
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| Monounsaturated Fat | 0.011g | 0.006g |
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| Polyunsaturated fat | 0.038g | 0.082g |
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| Tryptophan | 0.033mg | 0.009mg |
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| Threonine | 0.088mg | 0.059mg |
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| Isoleucine | 0.079mg | 0.084mg |
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| Leucine | 0.129mg | 0.079mg |
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| Lysine | 0.135mg | 0.084mg |
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| Methionine | 0.038mg | 0.016mg |
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| Phenylalanine | 0.117mg | 0.055mg |
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| Valine | 0.125mg | 0.07mg |
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| Histidine | 0.059mg | 0.022mg |
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| Fructose | 0.68g | 0.43g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
61%
69%
Minerals Daily Need Coverage Score
19%
14%
Comparison summary
Which food is lower in Sugar?
Lettuce is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Lettuce contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Lettuce is lower in Saturated Fat (difference - 0.019g)
Which food is cheaper?
Broccoli is cheaper (difference - $0.1)
Which food is richer in minerals?
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)