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  6. Chinese broccoli vs. Lettuce

Chinese broccoli vs. Lettuce — In-Depth Nutrition Comparison

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Important differences between chinese broccoli and lettuce

  • Chinese broccoli has more vitamin C, folate, calcium, and vitamin B2; however, lettuce has more vitamin A and vitamin K.
  • Lettuce's daily need coverage for vitamin A is 115% more.
  • Chinese broccoli has 3 times more vitamin C than lettuce. Chinese broccoli has 28.2mg of vitamin C, while lettuce has 9.2mg.

The food varieties used in the comparison are Broccoli, chinese, cooked and Lettuce, green leaf, raw.

Infographic

Chinese broccoli 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
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 +38.5%
Contains more CalciumCalcium +177.8%
Contains more PotassiumPotassium +34.5%
Contains more CopperCopper +110.3%
Contains more ZincZinc +116.7%
Contains more PhosphorusPhosphorus +41.4%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +116.7%
Contains more IronIron +53.6%
~equal in Manganese ~0.25mg

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
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 +206.5%
Contains more Vitamin EVitamin E +118.2%
Contains more Vitamin B1Vitamin B1 +35.7%
Contains more Vitamin B2Vitamin B2 +82.5%
Contains more Vitamin B3Vitamin B3 +16.5%
Contains more Vitamin B5Vitamin B5 +18.7%
Contains more FolateFolate +160.5%
Contains more CholineCholine +86%
Contains more Vitamin AVitamin A +351.2%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more Vitamin KVitamin K +48.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Lettuce DV% diff.
Vitamin K 84.8µg 126.3µg 35%
Vitamin A 82µg 370µg 32%
Vitamin C 28.2mg 9.2mg 21%
Folate 99µg 38µg 15%
Calcium 100mg 36mg 6%
Fiber 2.5g 1.3g 5%
Vitamin B2 0.146mg 0.08mg 5%
Iron 0.56mg 0.86mg 4%
Copper 0.061mg 0.029mg 4%
Phosphorus 41mg 29mg 2%
Zinc 0.39mg 0.18mg 2%
Vitamin B1 0.095mg 0.07mg 2%
Vitamin B6 0.07mg 0.09mg 2%
Potassium 261mg 194mg 2%
Choline 25.3mg 13.6mg 2%
Polyunsaturated fat 0.33g 0.082g 2%
Vitamin E 0.48mg 0.22mg 2%
Vitamin B5 0.159mg 0.134mg 1%
Fructose 0.43g 1%
Selenium 1.3µg 0.6µg 1%
Sodium 7mg 28mg 1%
Magnesium 18mg 13mg 1%
Fats 0.72g 0.15g 1%
Manganese 0.264mg 0.25mg 1%
Calories 22kcal 15kcal 0%
Protein 1.14g 1.36g 0%
Carbs 3.81g 2.87g 0%
Net carbs 1.31g 1.57g N/A
Sugar 0.84g 0.78g N/A
Vitamin B3 0.437mg 0.375mg 0%
Saturated fat 0.11g 0.02g 0%
Monounsaturated fat 0.05g 0.006g 0%
Tryptophan 0.009mg 0%
Threonine 0.059mg 0%
Isoleucine 0.084mg 0%
Leucine 0.079mg 0%
Lysine 0.084mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.055mg 0%
Valine 0.07mg 0%
Histidine 0.022mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 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 FatsFats +380%
Contains more CarbsCarbs +32.8%
Contains more OtherOther +23.4%
Contains more ProteinProtein +19.3%
~equal in Water ~94.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 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 +733.3%
Contains more Poly. FatPolyunsaturated fat +302.4%
Contains less Sat. FatSaturated fat -81.8%

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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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.