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  6. Cauliflower vs. Lettuce

Cauliflower vs. Lettuce — In-Depth Nutrition Comparison

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How are Cauliflower and Lettuce different?

  • Cauliflower is richer in Vitamin C, Vitamin B5, Vitamin B6, and Choline, while Lettuce is higher in Vitamin K, Vitamin A RAE, and Iron.
  • Lettuce covers your daily need of Vitamin K 92% more than Cauliflower.
  • Cauliflower contains 5 times more Vitamin C than Lettuce. Cauliflower contains 48.2mg of Vitamin C, while Lettuce contains 9.2mg.

Cauliflower, raw and Lettuce, green leaf, raw types were used in this article.

Infographic

Cauliflower 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.
Cauliflower
Cauliflower
5
:
4
Lettuce
Lettuce
Contains more Magnesium +15.4%
Contains more Phosphorus +51.7%
Contains more Potassium +54.1%
Contains more Zinc +50%
Contains more Copper +34.5%
Contains more Calcium +63.6%
Contains more Iron +104.8%
Contains more Manganese +61.3%
Equal in Sodium - 28
Equal in Selenium - 0.6
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Magnesium +15.4%
Contains more Phosphorus +51.7%
Contains more Potassium +54.1%
Contains more Zinc +50%
Contains more Copper +34.5%
Contains more Calcium +63.6%
Contains more Iron +104.8%
Contains more Manganese +61.3%
Equal in Sodium - 28
Equal in Selenium - 0.6

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.
Cauliflower
Cauliflower
5
:
5
Lettuce
Lettuce
Contains more Vitamin C +423.9%
Contains more Vitamin B3 +35.2%
Contains more Vitamin B5 +397.8%
Contains more Vitamin B6 +104.4%
Contains more Folate +50%
Contains more Vitamin A +∞%
Contains more Vitamin E +175%
Contains more Vitamin B1 +40%
Contains more Vitamin B2 +33.3%
Contains more Vitamin K +714.8%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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 C +423.9%
Contains more Vitamin B3 +35.2%
Contains more Vitamin B5 +397.8%
Contains more Vitamin B6 +104.4%
Contains more Folate +50%
Contains more Vitamin A +∞%
Contains more Vitamin E +175%
Contains more Vitamin B1 +40%
Contains more Vitamin B2 +33.3%
Contains more Vitamin K +714.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
4
:
1
Lettuce
Lettuce
Contains more Protein +41.2%
Contains more Fats +86.7%
Contains more Carbs +73.2%
Contains more Other +18.8%
Equal in Water - 94.98
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 +41.2%
Contains more Fats +86.7%
Contains more Carbs +73.2%
Contains more Other +18.8%
Equal in Water - 94.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
2
Lettuce
Lettuce
Contains more Monounsaturated Fat +466.7%
Contains less Saturated Fat -84.6%
Contains more Polyunsaturated fat +164.5%
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +466.7%
Contains less Saturated Fat -84.6%
Contains more Polyunsaturated fat +164.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cauliflower
Cauliflower
2
:
0
Lettuce
Lettuce
Contains more Glucose +161.1%
Contains more Fructose +125.6%
Cauliflower
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 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 Glucose +161.1%
Contains more Fructose +125.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Lettuce Opinion
Net carbs 2.97g 1.57g Cauliflower
Protein 1.92g 1.36g Cauliflower
Fats 0.28g 0.15g Cauliflower
Carbs 4.97g 2.87g Cauliflower
Calories 25kcal 15kcal Cauliflower
Fructose 0.97g 0.43g Cauliflower
Sugar 1.91g 0.78g Lettuce
Fiber 2g 1.3g Cauliflower
Calcium 22mg 36mg Lettuce
Iron 0.42mg 0.86mg Lettuce
Magnesium 15mg 13mg Cauliflower
Phosphorus 44mg 29mg Cauliflower
Potassium 299mg 194mg Cauliflower
Sodium 30mg 28mg Lettuce
Zinc 0.27mg 0.18mg Cauliflower
Copper 0.039mg 0.029mg Cauliflower
Manganese 0.155mg 0.25mg Lettuce
Selenium 0.6µg 0.6µg
Vitamin A 0IU 7405IU Lettuce
Vitamin A RAE 0µg 370µg Lettuce
Vitamin E 0.08mg 0.22mg Lettuce
Vitamin C 48.2mg 9.2mg Cauliflower
Vitamin B1 0.05mg 0.07mg Lettuce
Vitamin B2 0.06mg 0.08mg Lettuce
Vitamin B3 0.507mg 0.375mg Cauliflower
Vitamin B5 0.667mg 0.134mg Cauliflower
Vitamin B6 0.184mg 0.09mg Cauliflower
Folate 57µg 38µg Cauliflower
Vitamin K 15.5µg 126.3µg Lettuce
Tryptophan 0.02mg 0.009mg Cauliflower
Threonine 0.076mg 0.059mg Cauliflower
Isoleucine 0.071mg 0.084mg Lettuce
Leucine 0.106mg 0.079mg Cauliflower
Lysine 0.217mg 0.084mg Cauliflower
Methionine 0.02mg 0.016mg Cauliflower
Phenylalanine 0.065mg 0.055mg Cauliflower
Valine 0.125mg 0.07mg Cauliflower
Histidine 0.056mg 0.022mg Cauliflower
Saturated Fat 0.13g 0.02g Lettuce
Monounsaturated Fat 0.034g 0.006g Cauliflower
Polyunsaturated fat 0.031g 0.082g Lettuce
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower 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
30%
Cauliflower
75%
Lettuce
Minerals Daily Need Coverage Score
13%
Cauliflower
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 1.13g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.11g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 32)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $0.1)
Which food is richer in minerals?
Cauliflower
Cauliflower is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.