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  6. Cauliflower vs. Red leaf lettuce

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

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Important differences between Cauliflower and Red leaf lettuce

  • Cauliflower has more Vitamin C, Vitamin B5, Vitamin B6, Choline, and Folate, however, Red leaf lettuce has more Vitamin K, Vitamin A RAE, and Iron.
  • Red leaf lettuce's daily need coverage for Vitamin K is 104% more.
  • Cauliflower has 13 times more Vitamin C than Red leaf lettuce. Cauliflower has 48.2mg of Vitamin C, while Red leaf lettuce has 3.7mg.

The food varieties used in the comparison are Cauliflower, raw and Lettuce, red leaf, raw.

Infographic

Cauliflower 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.
Cauliflower
Cauliflower
5
:
5
Red leaf lettuce
Red leaf lettuce
Contains more Magnesium +25%
Contains more Phosphorus +57.1%
Contains more Potassium +59.9%
Contains more Zinc +35%
Contains more Copper +39.3%
Contains more Calcium +50%
Contains more Iron +185.7%
Contains less Sodium -16.7%
Contains more Manganese +31%
Contains more Selenium +150%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
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 Magnesium +25%
Contains more Phosphorus +57.1%
Contains more Potassium +59.9%
Contains more Zinc +35%
Contains more Copper +39.3%
Contains more Calcium +50%
Contains more Iron +185.7%
Contains less Sodium -16.7%
Contains more Manganese +31%
Contains more Selenium +150%

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
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin C +1202.7%
Contains more Vitamin B3 +57.9%
Contains more Vitamin B5 +363.2%
Contains more Vitamin B6 +84%
Contains more Folate +58.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +87.5%
Contains more Vitamin B1 +28%
Contains more Vitamin B2 +28.3%
Contains more Vitamin K +805.2%
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%
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 C +1202.7%
Contains more Vitamin B3 +57.9%
Contains more Vitamin B5 +363.2%
Contains more Vitamin B6 +84%
Contains more Folate +58.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +87.5%
Contains more Vitamin B1 +28%
Contains more Vitamin B2 +28.3%
Contains more Vitamin K +805.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
4
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Protein +44.4%
Contains more Fats +27.3%
Contains more Carbs +119.9%
Contains more Other +38.2%
Equal in Water - 95.64
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 +44.4%
Contains more Fats +27.3%
Contains more Carbs +119.9%
Contains more Other +38.2%
Equal in Water - 95.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Monounsaturated Fat +580%
Contains less Saturated Fat -86.9%
Contains more Polyunsaturated fat +132.3%
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 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 +580%
Contains less Saturated Fat -86.9%
Contains more Polyunsaturated fat +132.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cauliflower
Cauliflower
2
:
0
Red leaf lettuce
Red leaf lettuce
Contains more Glucose +370%
Contains more Fructose +246.4%
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
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 Glucose +370%
Contains more Fructose +246.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Red leaf lettuce Opinion
Net carbs 2.97g 1.36g Cauliflower
Protein 1.92g 1.33g Cauliflower
Fats 0.28g 0.22g Cauliflower
Carbs 4.97g 2.26g Cauliflower
Calories 25kcal 16kcal Cauliflower
Fructose 0.97g 0.28g Cauliflower
Sugar 1.91g 0.48g Red leaf lettuce
Fiber 2g 0.9g Cauliflower
Calcium 22mg 33mg Red leaf lettuce
Iron 0.42mg 1.2mg Red leaf lettuce
Magnesium 15mg 12mg Cauliflower
Phosphorus 44mg 28mg Cauliflower
Potassium 299mg 187mg Cauliflower
Sodium 30mg 25mg Red leaf lettuce
Zinc 0.27mg 0.2mg Cauliflower
Copper 0.039mg 0.028mg Cauliflower
Manganese 0.155mg 0.203mg Red leaf lettuce
Selenium 0.6µg 1.5µg Red leaf lettuce
Vitamin A 0IU 7492IU Red leaf lettuce
Vitamin A RAE 0µg 375µg Red leaf lettuce
Vitamin E 0.08mg 0.15mg Red leaf lettuce
Vitamin C 48.2mg 3.7mg Cauliflower
Vitamin B1 0.05mg 0.064mg Red leaf lettuce
Vitamin B2 0.06mg 0.077mg Red leaf lettuce
Vitamin B3 0.507mg 0.321mg Cauliflower
Vitamin B5 0.667mg 0.144mg Cauliflower
Vitamin B6 0.184mg 0.1mg Cauliflower
Folate 57µg 36µg Cauliflower
Vitamin K 15.5µg 140.3µg Red leaf lettuce
Tryptophan 0.02mg 0.022mg Red leaf lettuce
Threonine 0.076mg 0.048mg Cauliflower
Isoleucine 0.071mg 0.038mg Cauliflower
Leucine 0.106mg 0.07mg Cauliflower
Lysine 0.217mg 0.045mg Cauliflower
Methionine 0.02mg 0.016mg Cauliflower
Phenylalanine 0.065mg 0.067mg Red leaf lettuce
Valine 0.125mg 0.048mg Cauliflower
Histidine 0.056mg 0.019mg Cauliflower
Saturated Fat 0.13g 0.017g Red leaf lettuce
Monounsaturated Fat 0.034g 0.005g Cauliflower
Polyunsaturated fat 0.031g 0.072g Red leaf 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 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
30%
Cauliflower
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
13%
Cauliflower
14%
Red leaf lettuce

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 1.43g)
Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.113g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 0)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. 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.