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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.
  • Lettuce covers your daily need for vitamin A, 136% more than broccoli.
  • Broccoli contains 10 times more vitamin C than lettuce. While broccoli contains 89.2mg of vitamin C, lettuce contains only 9.2mg.

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

Infographic

Broccoli vs Lettuce 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
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 +1093.5%
Contains more Vitamin KVitamin K +24.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.07mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Lettuce DV% diff.
Vitamin C 89.2mg 9.2mg 89%
Vitamin A 31µg 370µg 38%
Vitamin K 101.6µg 126.3µg 21%
Vitamin B5 0.573mg 0.134mg 9%
Vitamin B6 0.175mg 0.09mg 7%
Folate 63µg 38µg 6%
Fiber 2.6g 1.3g 5%
Phosphorus 66mg 29mg 5%
Potassium 316mg 194mg 4%
Vitamin E 0.78mg 0.22mg 4%
Vitamin B2 0.117mg 0.08mg 3%
Protein 2.82g 1.36g 3%
Selenium 2.5µg 0.6µg 3%
Vitamin B3 0.639mg 0.375mg 2%
Manganese 0.21mg 0.25mg 2%
Zinc 0.41mg 0.18mg 2%
Copper 0.049mg 0.029mg 2%
Iron 0.73mg 0.86mg 2%
Magnesium 21mg 13mg 2%
Choline 18.7mg 13.6mg 1%
Calcium 47mg 36mg 1%
Carbs 6.64g 2.87g 1%
Calories 34kcal 15kcal 1%
Fats 0.37g 0.15g 0%
Net carbs 4.04g 1.57g N/A
Sugar 1.7g 0.78g N/A
Sodium 33mg 28mg 0%
Vitamin B1 0.071mg 0.07mg 0%
Saturated fat 0.039g 0.02g 0%
Monounsaturated fat 0.011g 0.006g 0%
Polyunsaturated fat 0.038g 0.082g 0%
Tryptophan 0.033mg 0.009mg 0%
Threonine 0.088mg 0.059mg 0%
Isoleucine 0.079mg 0.084mg 0%
Leucine 0.129mg 0.079mg 0%
Lysine 0.135mg 0.084mg 0%
Methionine 0.038mg 0.016mg 0%
Phenylalanine 0.117mg 0.055mg 0%
Valine 0.125mg 0.07mg 0%
Histidine 0.059mg 0.022mg 0%
Fructose 0.68g 0.43g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
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
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
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 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

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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.