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  6. Corn grain vs. Lettuce

Corn grain vs. Lettuce — In-Depth Nutrition Comparison

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What are the differences between Corn grain and Lettuce?

  • Corn grain is higher in Vitamin B6, Copper, Magnesium, Selenium, Vitamin B1, Phosphorus, Fiber, and Iron, yet Lettuce is higher in Vitamin K, and Vitamin A RAE.
  • Lettuce's daily need coverage for Vitamin K is 105% more.
  • Corn grain has 26 times more Selenium than Lettuce. While Corn grain has 15.5µg of Selenium, Lettuce has only 0.6µg.

We used Corn grain, yellow and Lettuce, green leaf, raw types in this article.

Infographic

Corn grain 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.
Corn grain
Corn grain
8
:
2
Lettuce
Lettuce
Contains more Iron +215.1%
Contains more Magnesium +876.9%
Contains more Phosphorus +624.1%
Contains more Potassium +47.9%
Contains more Zinc +1127.8%
Contains more Copper +982.8%
Contains more Manganese +94%
Contains more Selenium +2483.3%
Contains more Calcium +414.3%
Contains less Sodium -20%
Corn grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 102% 91% 90% 26% 5% 61% 105% 64% 85%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Iron +215.1%
Contains more Magnesium +876.9%
Contains more Phosphorus +624.1%
Contains more Potassium +47.9%
Contains more Zinc +1127.8%
Contains more Copper +982.8%
Contains more Manganese +94%
Contains more Selenium +2483.3%
Contains more Calcium +414.3%
Contains less Sodium -20%

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.
Corn grain
Corn grain
6
:
4
Lettuce
Lettuce
Contains more Vitamin E +122.7%
Contains more Vitamin B1 +450%
Contains more Vitamin B2 +151.3%
Contains more Vitamin B3 +867.2%
Contains more Vitamin B5 +216.4%
Contains more Vitamin B6 +591.1%
Contains more Vitamin A +3360.3%
Contains more Vitamin C +∞%
Contains more Folate +100%
Contains more Vitamin K +42000%
Corn grain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 10% 0% 0% 97% 47% 69% 26% 144% 15% 0% 1%
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 E +122.7%
Contains more Vitamin B1 +450%
Contains more Vitamin B2 +151.3%
Contains more Vitamin B3 +867.2%
Contains more Vitamin B5 +216.4%
Contains more Vitamin B6 +591.1%
Contains more Vitamin A +3360.3%
Contains more Vitamin C +∞%
Contains more Folate +100%
Contains more Vitamin K +42000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn grain
Corn grain
4
:
1
Lettuce
Lettuce
Contains more Protein +592.6%
Contains more Fats +3060%
Contains more Carbs +2487.5%
Contains more Other +89.1%
Contains more Water +815.9%
Corn grain
9% 5% 74% 10%
Protein: 9.42 g
Fats: 4.74 g
Carbs: 74.26 g
Water: 10.37 g
Other: 1.21 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 +592.6%
Contains more Fats +3060%
Contains more Carbs +2487.5%
Contains more Other +89.1%
Contains more Water +815.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn grain
Corn grain
2
:
1
Lettuce
Lettuce
Contains more Monounsaturated Fat +20750%
Contains more Polyunsaturated fat +2537.8%
Contains less Saturated Fat -97%
Corn grain
16% 31% 53%
Saturated Fat: 0.667 g
Monounsaturated Fat: 1.251 g
Polyunsaturated fat: 2.163 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +20750%
Contains more Polyunsaturated fat +2537.8%
Contains less Saturated Fat -97%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn grain Lettuce
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Corn grain Lettuce Opinion
Net carbs 66.96g 1.57g Corn grain
Protein 9.42g 1.36g Corn grain
Fats 4.74g 0.15g Corn grain
Carbs 74.26g 2.87g Corn grain
Calories 365kcal 15kcal Corn grain
Fructose 0.43g Lettuce
Sugar 0.64g 0.78g Corn grain
Fiber 7.3g 1.3g Corn grain
Calcium 7mg 36mg Lettuce
Iron 2.71mg 0.86mg Corn grain
Magnesium 127mg 13mg Corn grain
Phosphorus 210mg 29mg Corn grain
Potassium 287mg 194mg Corn grain
Sodium 35mg 28mg Lettuce
Zinc 2.21mg 0.18mg Corn grain
Copper 0.314mg 0.029mg Corn grain
Manganese 0.485mg 0.25mg Corn grain
Selenium 15.5µg 0.6µg Corn grain
Vitamin A 214IU 7405IU Lettuce
Vitamin A RAE 11µg 370µg Lettuce
Vitamin E 0.49mg 0.22mg Corn grain
Vitamin C 0mg 9.2mg Lettuce
Vitamin B1 0.385mg 0.07mg Corn grain
Vitamin B2 0.201mg 0.08mg Corn grain
Vitamin B3 3.627mg 0.375mg Corn grain
Vitamin B5 0.424mg 0.134mg Corn grain
Vitamin B6 0.622mg 0.09mg Corn grain
Folate 19µg 38µg Lettuce
Vitamin K 0.3µg 126.3µg Lettuce
Tryptophan 0.067mg 0.009mg Corn grain
Threonine 0.354mg 0.059mg Corn grain
Isoleucine 0.337mg 0.084mg Corn grain
Leucine 1.155mg 0.079mg Corn grain
Lysine 0.265mg 0.084mg Corn grain
Methionine 0.197mg 0.016mg Corn grain
Phenylalanine 0.463mg 0.055mg Corn grain
Valine 0.477mg 0.07mg Corn grain
Histidine 0.287mg 0.022mg Corn grain
Saturated Fat 0.667g 0.02g Lettuce
Monounsaturated Fat 1.251g 0.006g Corn grain
Polyunsaturated fat 2.163g 0.082g Corn grain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn grain 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
35%
Corn grain
75%
Lettuce
Minerals Daily Need Coverage Score
63%
Corn grain
14%
Lettuce

Comparison summary

Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.647g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 20)
Which food is lower in Sugar?
Corn grain
Corn grain is lower in Sugar (difference - 0.14g)
Which food is cheaper?
Corn grain
Corn grain is cheaper (difference - $0.5)
Which food is richer in minerals?
Corn grain
Corn grain 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. Corn grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170288/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.