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, 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
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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 | +75% |
| Contains more CalciumCalcium | +42.4% |
| Contains more PotassiumPotassium | +69% |
| Contains more CopperCopper | +75% |
| Contains more ZincZinc | +105% |
| Contains more PhosphorusPhosphorus | +135.7% |
| Contains more SeleniumSelenium | +66.7% |
| Contains more IronIron | +64.4% |
| Contains less SodiumSodium | -24.2% |
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 | +2310.8% |
| Contains more Vitamin EVitamin E | +420% |
| Contains more Vitamin B2Vitamin B2 | +51.9% |
| Contains more Vitamin B3Vitamin B3 | +99.1% |
| Contains more Vitamin B5Vitamin B5 | +297.9% |
| Contains more Vitamin B6Vitamin B6 | +75% |
| Contains more FolateFolate | +75% |
| Contains more CholineCholine | +58.5% |
| Contains more Vitamin AVitamin A | +1102.6% |
| Contains more Vitamin KVitamin K | +38.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.82 g
Fats:
0.37 g
Carbs:
6.64 g
Water:
89.3 g
Other:
0.87 g
Protein:
1.33 g
Fats:
0.22 g
Carbs:
2.26 g
Water:
95.64 g
Other:
0.55 g
| Contains more ProteinProtein | +112% |
| Contains more FatsFats | +68.2% |
| Contains more CarbsCarbs | +193.8% |
| Contains more OtherOther | +58.2% |
~equal in
Water
~95.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.039 g
Monounsaturated Fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.038 g
Saturated Fat:
Sat. Fat
0.017 g
Monounsaturated Fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.072 g
| Contains more Mono. FatMonounsaturated Fat | +120% |
| Contains less Sat. FatSaturated Fat | -56.4% |
| Contains more Poly. FatPolyunsaturated fat | +89.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
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 SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +145% |
| Contains more FructoseFructose | +142.9% |
| 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 Glycemic Index |
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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 | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 34kcal | 16kcal |
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| Protein | 2.82g | 1.33g |
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| Fats | 0.37g | 0.22g |
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| Vitamin C | 89.2mg | 3.7mg |
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| Net carbs | 4.04g | 1.36g |
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| Carbs | 6.64g | 2.26g |
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| Magnesium | 21mg | 12mg |
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| Calcium | 47mg | 33mg |
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| Potassium | 316mg | 187mg |
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| Iron | 0.73mg | 1.2mg |
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| Sugar | 1.7g | 0.48g |
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| Fiber | 2.6g | 0.9g |
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| Copper | 0.049mg | 0.028mg |
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| Zinc | 0.41mg | 0.2mg |
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| Phosphorus | 66mg | 28mg |
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| Sodium | 33mg | 25mg |
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| Vitamin A | 623IU | 7492IU |
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| Vitamin A | 31µg | 375µg |
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| Vitamin E | 0.78mg | 0.15mg |
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| Manganese | 0.21mg | 0.203mg |
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| Selenium | 2.5µg | 1.5µg |
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| Vitamin B1 | 0.071mg | 0.064mg |
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| Vitamin B2 | 0.117mg | 0.077mg |
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| Vitamin B3 | 0.639mg | 0.321mg |
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| Vitamin B5 | 0.573mg | 0.144mg |
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| Vitamin B6 | 0.175mg | 0.1mg |
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| Vitamin K | 101.6µg | 140.3µg |
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| Folate | 63µg | 36µg |
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| Choline | 18.7mg | 11.8mg |
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| Saturated Fat | 0.039g | 0.017g |
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| Monounsaturated Fat | 0.011g | 0.005g |
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| Polyunsaturated fat | 0.038g | 0.072g |
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| Tryptophan | 0.033mg | 0.022mg |
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| Threonine | 0.088mg | 0.048mg |
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| Isoleucine | 0.079mg | 0.038mg |
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| Leucine | 0.129mg | 0.07mg |
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| Lysine | 0.135mg | 0.045mg |
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| Methionine | 0.038mg | 0.016mg |
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| Phenylalanine | 0.117mg | 0.067mg |
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| Valine | 0.125mg | 0.048mg |
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| Histidine | 0.059mg | 0.019mg |
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| Fructose | 0.68g | 0.28g |
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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 |
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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%
71%
Minerals Daily Need Coverage Score
19%
14%
Comparison summary
Which food is lower in Sugar?
Red leaf lettuce is lower in Sugar (difference - 1.22g)
Which food contains less Sodium?
Red leaf lettuce contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Red leaf lettuce is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Red leaf lettuce is lower in glycemic index (difference - 32)
Which food is cheaper?
Red leaf lettuce is cheaper (difference - $0.4)
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?
?
The foods are relatively equal in Cholesterol (0 mg)