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  6. Lettuce vs. Broccoli

Lettuce vs. Broccoli — In-Depth Nutrition Comparison

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Summary of differences between Lettuce and Broccoli

  • Lettuce has more Vitamin A RAE, and Vitamin K, while Broccoli has more Vitamin C, Vitamin B5, Vitamin B6, Folate, Phosphorus, and Fiber.
  • Broccoli covers your daily need of Vitamin C 89% more than Lettuce.
  • Lettuce contains 12 times more Vitamin A RAE than Broccoli. While Lettuce contains 370µg of Vitamin A RAE, Broccoli contains only 31µg.

These are the specific foods used in this comparison Lettuce, green leaf, raw and Broccoli, raw.

Infographic

Lettuce vs Broccoli 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
Broccoli
Broccoli
Contains more Iron +17.8%
Contains less Sodium -15.2%
Contains more Manganese +19%
Contains more Calcium +30.6%
Contains more Magnesium +61.5%
Contains more Phosphorus +127.6%
Contains more Potassium +62.9%
Contains more Zinc +127.8%
Contains more Copper +69%
Contains more Selenium +316.7%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Iron +17.8%
Contains less Sodium -15.2%
Contains more Manganese +19%
Contains more Calcium +30.6%
Contains more Magnesium +61.5%
Contains more Phosphorus +127.6%
Contains more Potassium +62.9%
Contains more Zinc +127.8%
Contains more Copper +69%
Contains more Selenium +316.7%

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
2
:
8
Broccoli
Broccoli
Contains more Vitamin A +1088.6%
Contains more Vitamin K +24.3%
Contains more Vitamin E +254.5%
Contains more Vitamin C +869.6%
Contains more Vitamin B2 +46.3%
Contains more Vitamin B3 +70.4%
Contains more Vitamin B5 +327.6%
Contains more Vitamin B6 +94.4%
Contains more Folate +65.8%
Equal in Vitamin B1 - 0.071
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%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Vitamin A +1088.6%
Contains more Vitamin K +24.3%
Contains more Vitamin E +254.5%
Contains more Vitamin C +869.6%
Contains more Vitamin B2 +46.3%
Contains more Vitamin B3 +70.4%
Contains more Vitamin B5 +327.6%
Contains more Vitamin B6 +94.4%
Contains more Folate +65.8%
Equal in Vitamin B1 - 0.071

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lettuce
Lettuce
1
:
4
Broccoli
Broccoli
Contains more Protein +107.4%
Contains more Fats +146.7%
Contains more Carbs +131.4%
Contains more Other +35.9%
Equal in Water - 89.3
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more Protein +107.4%
Contains more Fats +146.7%
Contains more Carbs +131.4%
Contains more Other +35.9%
Equal in Water - 89.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lettuce
Lettuce
2
:
1
Broccoli
Broccoli
Contains less Saturated Fat -48.7%
Contains more Polyunsaturated fat +115.8%
Contains more Monounsaturated Fat +83.3%
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains less Saturated Fat -48.7%
Contains more Polyunsaturated fat +115.8%
Contains more Monounsaturated Fat +83.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Lettuce
Lettuce
0
:
5
Broccoli
Broccoli
Contains more Sucrose +∞%
Contains more Glucose +36.1%
Contains more Fructose +58.1%
Contains more Lactose +∞%
Contains more Maltose +∞%
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
Broccoli
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +36.1%
Contains more Fructose +58.1%
Contains more Lactose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Broccoli Opinion
Net carbs 1.57g 4.04g Broccoli
Protein 1.36g 2.82g Broccoli
Fats 0.15g 0.37g Broccoli
Carbs 2.87g 6.64g Broccoli
Calories 15kcal 34kcal Broccoli
Fructose 0.43g 0.68g Broccoli
Sugar 0.78g 1.7g Lettuce
Fiber 1.3g 2.6g Broccoli
Calcium 36mg 47mg Broccoli
Iron 0.86mg 0.73mg Lettuce
Magnesium 13mg 21mg Broccoli
Phosphorus 29mg 66mg Broccoli
Potassium 194mg 316mg Broccoli
Sodium 28mg 33mg Lettuce
Zinc 0.18mg 0.41mg Broccoli
Copper 0.029mg 0.049mg Broccoli
Manganese 0.25mg 0.21mg Lettuce
Selenium 0.6µg 2.5µg Broccoli
Vitamin A 7405IU 623IU Lettuce
Vitamin A RAE 370µg 31µg Lettuce
Vitamin E 0.22mg 0.78mg Broccoli
Vitamin C 9.2mg 89.2mg Broccoli
Vitamin B1 0.07mg 0.071mg Broccoli
Vitamin B2 0.08mg 0.117mg Broccoli
Vitamin B3 0.375mg 0.639mg Broccoli
Vitamin B5 0.134mg 0.573mg Broccoli
Vitamin B6 0.09mg 0.175mg Broccoli
Folate 38µg 63µg Broccoli
Vitamin K 126.3µg 101.6µg Lettuce
Tryptophan 0.009mg 0.033mg Broccoli
Threonine 0.059mg 0.088mg Broccoli
Isoleucine 0.084mg 0.079mg Lettuce
Leucine 0.079mg 0.129mg Broccoli
Lysine 0.084mg 0.135mg Broccoli
Methionine 0.016mg 0.038mg Broccoli
Phenylalanine 0.055mg 0.117mg Broccoli
Valine 0.07mg 0.125mg Broccoli
Histidine 0.022mg 0.059mg Broccoli
Saturated Fat 0.02g 0.039g Lettuce
Monounsaturated Fat 0.006g 0.011g Broccoli
Polyunsaturated fat 0.082g 0.038g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
65%
Broccoli
Minerals Daily Need Coverage Score
14%
Lettuce
19%
Broccoli

Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.019g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $0.1)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.