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  6. Lettuce vs. Arborio rice

Lettuce vs. Arborio rice — In-Depth Nutrition Comparison

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What are the main differences between Lettuce and Arborio rice?

  • Lettuce is richer in Vitamin A RAE, and Vitamin C, yet Arborio rice is richer in Selenium, Vitamin B1, Iron, Vitamin B3, Vitamin B5, and Folate.
  • Lettuce's daily need coverage for Vitamin A RAE is 41% higher.

We used Lettuce, green leaf, raw and Rice, white, short-grain, enriched, cooked types in this comparison.

Infographic

Lettuce vs Arborio rice 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.
Lettuce
Lettuce
3
:
7
Arborio rice
Arborio rice
Contains more Calcium +3500%
Contains more Magnesium +62.5%
Contains more Potassium +646.2%
Contains more Iron +69.8%
Contains more Phosphorus +13.8%
Contains less Sodium -100%
Contains more Zinc +122.2%
Contains more Copper +148.3%
Contains more Manganese +42.8%
Contains more Selenium +1150%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Arborio rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Contains more Calcium +3500%
Contains more Magnesium +62.5%
Contains more Potassium +646.2%
Contains more Iron +69.8%
Contains more Phosphorus +13.8%
Contains less Sodium -100%
Contains more Zinc +122.2%
Contains more Copper +148.3%
Contains more Manganese +42.8%
Contains more Selenium +1150%

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.
Lettuce
Lettuce
6
:
4
Arborio rice
Arborio rice
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +400%
Contains more Vitamin B6 +52.5%
Contains more Vitamin B1 +134.3%
Contains more Vitamin B3 +298.1%
Contains more Vitamin B5 +196.3%
Contains more Folate +55.3%
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%
Arborio rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +400%
Contains more Vitamin B6 +52.5%
Contains more Vitamin B1 +134.3%
Contains more Vitamin B3 +298.1%
Contains more Vitamin B5 +196.3%
Contains more Folate +55.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lettuce
Lettuce
2
:
3
Arborio rice
Arborio rice
Contains more Water +38.6%
Contains more Other +236.8%
Contains more Protein +73.5%
Contains more Fats +26.7%
Contains more Carbs +901%
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Arborio rice
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more Water +38.6%
Contains more Other +236.8%
Contains more Protein +73.5%
Contains more Fats +26.7%
Contains more Carbs +901%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lettuce
Lettuce
2
:
1
Arborio rice
Arborio rice
Contains less Saturated Fat -60.8%
Contains more Polyunsaturated fat +64%
Contains more Monounsaturated Fat +866.7%
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Arborio rice
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Contains less Saturated Fat -60.8%
Contains more Polyunsaturated fat +64%
Contains more Monounsaturated Fat +866.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Arborio rice Opinion
Net carbs 1.57g 28.73g Arborio rice
Protein 1.36g 2.36g Arborio rice
Fats 0.15g 0.19g Arborio rice
Carbs 2.87g 28.73g Arborio rice
Calories 15kcal 130kcal Arborio rice
Fructose 0.43g Lettuce
Sugar 0.78g Arborio rice
Fiber 1.3g Lettuce
Calcium 36mg 1mg Lettuce
Iron 0.86mg 1.46mg Arborio rice
Magnesium 13mg 8mg Lettuce
Phosphorus 29mg 33mg Arborio rice
Potassium 194mg 26mg Lettuce
Sodium 28mg 0mg Arborio rice
Zinc 0.18mg 0.4mg Arborio rice
Copper 0.029mg 0.072mg Arborio rice
Manganese 0.25mg 0.357mg Arborio rice
Selenium 0.6µg 7.5µg Arborio rice
Vitamin A 7405IU 0IU Lettuce
Vitamin A RAE 370µg 0µg Lettuce
Vitamin E 0.22mg Lettuce
Vitamin C 9.2mg 0mg Lettuce
Vitamin B1 0.07mg 0.164mg Arborio rice
Vitamin B2 0.08mg 0.016mg Lettuce
Vitamin B3 0.375mg 1.493mg Arborio rice
Vitamin B5 0.134mg 0.397mg Arborio rice
Vitamin B6 0.09mg 0.059mg Lettuce
Folate 38µg 59µg Arborio rice
Vitamin K 126.3µg Lettuce
Tryptophan 0.009mg 0.027mg Arborio rice
Threonine 0.059mg 0.084mg Arborio rice
Isoleucine 0.084mg 0.102mg Arborio rice
Leucine 0.079mg 0.195mg Arborio rice
Lysine 0.084mg 0.085mg Arborio rice
Methionine 0.016mg 0.056mg Arborio rice
Phenylalanine 0.055mg 0.126mg Arborio rice
Valine 0.07mg 0.144mg Arborio rice
Histidine 0.022mg 0.056mg Arborio rice
Saturated Fat 0.02g 0.051g Lettuce
Monounsaturated Fat 0.006g 0.058g Arborio rice
Polyunsaturated fat 0.082g 0.05g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Arborio rice
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
75%
Lettuce
13%
Arborio rice
Minerals Daily Need Coverage Score
14%
Lettuce
20%
Arborio rice

Comparison summary

Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 37)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $0.5)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 28mg)
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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.