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  6. Broccoli vs. Red leaf lettuce

Broccoli vs. Red leaf lettuce — In-Depth Nutrition Comparison

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What are the differences between Broccoli and Red leaf lettuce?

  • Broccoli is higher in Vitamin C, Vitamin B5, Fiber, Folate, Vitamin B6, and Phosphorus, yet Red leaf lettuce is higher in Vitamin A RAE, Vitamin K, and Iron.
  • Broccoli's daily need coverage for Vitamin C is 95% more.
  • Broccoli has 5 times more Vitamin E than Red leaf lettuce. While Broccoli has 0.78mg of Vitamin E , Red leaf lettuce has only 0.15mg.

We used Broccoli, raw and Lettuce, red leaf, raw types in this article.

Infographic

Broccoli vs Red leaf 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
8
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Calcium +42.4%
Contains more Magnesium +75%
Contains more Phosphorus +135.7%
Contains more Potassium +69%
Contains more Zinc +105%
Contains more Copper +75%
Contains more Selenium +66.7%
Contains more Iron +64.4%
Contains less Sodium -24.2%
Equal in Manganese - 0.203
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Calcium +42.4%
Contains more Magnesium +75%
Contains more Phosphorus +135.7%
Contains more Potassium +69%
Contains more Zinc +105%
Contains more Copper +75%
Contains more Selenium +66.7%
Contains more Iron +64.4%
Contains less Sodium -24.2%
Equal in Manganese - 0.203

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
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin E +420%
Contains more Vitamin C +2310.8%
Contains more Vitamin B1 +10.9%
Contains more Vitamin B2 +51.9%
Contains more Vitamin B3 +99.1%
Contains more Vitamin B5 +297.9%
Contains more Vitamin B6 +75%
Contains more Folate +75%
Contains more Vitamin A +1102.6%
Contains more Vitamin K +38.1%
Equal in Vitamin B1 - 0.064
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%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin E +420%
Contains more Vitamin C +2310.8%
Contains more Vitamin B1 +10.9%
Contains more Vitamin B2 +51.9%
Contains more Vitamin B3 +99.1%
Contains more Vitamin B5 +297.9%
Contains more Vitamin B6 +75%
Contains more Folate +75%
Contains more Vitamin A +1102.6%
Contains more Vitamin K +38.1%
Equal in Vitamin B1 - 0.064

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
4
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Protein +112%
Contains more Fats +68.2%
Contains more Carbs +193.8%
Contains more Other +58.2%
Equal in Water - 95.64
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Protein +112%
Contains more Fats +68.2%
Contains more Carbs +193.8%
Contains more Other +58.2%
Equal in Water - 95.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
1
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Monounsaturated Fat +120%
Contains less Saturated Fat -56.4%
Contains more Polyunsaturated fat +89.5%
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +120%
Contains less Saturated Fat -56.4%
Contains more Polyunsaturated fat +89.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Broccoli
Broccoli
5
:
0
Red leaf lettuce
Red leaf lettuce
Contains more Sucrose +∞%
Contains more Glucose +145%
Contains more Fructose +142.9%
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
Red leaf lettuce
42% 58%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.2 g
Fructose: 0.28 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +145%
Contains more Fructose +142.9%
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 Red leaf lettuce
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Broccoli Red leaf lettuce Opinion
Net carbs 4.04g 1.36g Broccoli
Protein 2.82g 1.33g Broccoli
Fats 0.37g 0.22g Broccoli
Carbs 6.64g 2.26g Broccoli
Calories 34kcal 16kcal Broccoli
Fructose 0.68g 0.28g Broccoli
Sugar 1.7g 0.48g Red leaf lettuce
Fiber 2.6g 0.9g Broccoli
Calcium 47mg 33mg Broccoli
Iron 0.73mg 1.2mg Red leaf lettuce
Magnesium 21mg 12mg Broccoli
Phosphorus 66mg 28mg Broccoli
Potassium 316mg 187mg Broccoli
Sodium 33mg 25mg Red leaf lettuce
Zinc 0.41mg 0.2mg Broccoli
Copper 0.049mg 0.028mg Broccoli
Manganese 0.21mg 0.203mg Broccoli
Selenium 2.5µg 1.5µg Broccoli
Vitamin A 623IU 7492IU Red leaf lettuce
Vitamin A RAE 31µg 375µg Red leaf lettuce
Vitamin E 0.78mg 0.15mg Broccoli
Vitamin C 89.2mg 3.7mg Broccoli
Vitamin B1 0.071mg 0.064mg Broccoli
Vitamin B2 0.117mg 0.077mg Broccoli
Vitamin B3 0.639mg 0.321mg Broccoli
Vitamin B5 0.573mg 0.144mg Broccoli
Vitamin B6 0.175mg 0.1mg Broccoli
Folate 63µg 36µg Broccoli
Vitamin K 101.6µg 140.3µg Red leaf lettuce
Tryptophan 0.033mg 0.022mg Broccoli
Threonine 0.088mg 0.048mg Broccoli
Isoleucine 0.079mg 0.038mg Broccoli
Leucine 0.129mg 0.07mg Broccoli
Lysine 0.135mg 0.045mg Broccoli
Methionine 0.038mg 0.016mg Broccoli
Phenylalanine 0.117mg 0.067mg Broccoli
Valine 0.125mg 0.048mg Broccoli
Histidine 0.059mg 0.019mg Broccoli
Saturated Fat 0.039g 0.017g Red leaf lettuce
Monounsaturated Fat 0.011g 0.005g Broccoli
Polyunsaturated fat 0.038g 0.072g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Red leaf lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
19%
Broccoli
14%
Red leaf lettuce

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 1.22g)
Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 32)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.4)
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)

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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.