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Lettuce vs. Cauliflower — In-Depth Nutrition Comparison

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How are Lettuce and Cauliflower different?

  • Lettuce is richer in Vitamin K, Vitamin A RAE, and Iron, while Cauliflower is higher in Vitamin C, Vitamin B5, Vitamin B6, and Choline.
  • Lettuce covers your daily need of Vitamin K 92% more than Cauliflower.

Lettuce, green leaf, raw and Cauliflower, raw types were used in this article.

Infographic

Lettuce vs Cauliflower 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.
Contains more Calcium +63.6%
Contains more Iron +104.8%
Contains more Manganese +61.3%
Contains more Magnesium +15.4%
Contains more Phosphorus +51.7%
Contains more Potassium +54.1%
Contains more Zinc +50%
Contains more Copper +34.5%
Equal in Sodium - 30
Equal in Selenium - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +63.6%
Contains more Iron +104.8%
Contains more Manganese +61.3%
Contains more Magnesium +15.4%
Contains more Phosphorus +51.7%
Contains more Potassium +54.1%
Contains more Zinc +50%
Contains more Copper +34.5%
Equal in Sodium - 30
Equal in Selenium - 0.6

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +175%
Contains more Vitamin B1 +40%
Contains more Vitamin B2 +33.3%
Contains more Vitamin K +714.8%
Contains more Vitamin C +423.9%
Contains more Vitamin B3 +35.2%
Contains more Vitamin B5 +397.8%
Contains more Vitamin B6 +104.4%
Contains more Folate +50%
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +175%
Contains more Vitamin B1 +40%
Contains more Vitamin B2 +33.3%
Contains more Vitamin K +714.8%
Contains more Vitamin C +423.9%
Contains more Vitamin B3 +35.2%
Contains more Vitamin B5 +397.8%
Contains more Vitamin B6 +104.4%
Contains more Folate +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +41.2%
Contains more Fats +86.7%
Contains more Carbs +73.2%
Contains more Other +18.8%
Equal in Water - 92.07
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Protein +41.2%
Contains more Fats +86.7%
Contains more Carbs +73.2%
Contains more Other +18.8%
Equal in Water - 92.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -84.6%
Contains more Polyunsaturated fat +164.5%
Contains more Monounsaturated Fat +466.7%
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -84.6%
Contains more Polyunsaturated fat +164.5%
Contains more Monounsaturated Fat +466.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +161.1%
Contains more Fructose +125.6%
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
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
Contains more Glucose +161.1%
Contains more Fructose +125.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Cauliflower Opinion
Net carbs 1.57g 2.97g Cauliflower
Protein 1.36g 1.92g Cauliflower
Fats 0.15g 0.28g Cauliflower
Carbs 2.87g 4.97g Cauliflower
Calories 15kcal 25kcal Cauliflower
Fructose 0.43g 0.97g Cauliflower
Sugar 0.78g 1.91g Lettuce
Fiber 1.3g 2g Cauliflower
Calcium 36mg 22mg Lettuce
Iron 0.86mg 0.42mg Lettuce
Magnesium 13mg 15mg Cauliflower
Phosphorus 29mg 44mg Cauliflower
Potassium 194mg 299mg Cauliflower
Sodium 28mg 30mg Lettuce
Zinc 0.18mg 0.27mg Cauliflower
Copper 0.029mg 0.039mg Cauliflower
Manganese 0.25mg 0.155mg Lettuce
Selenium 0.6µg 0.6µg
Vitamin A 7405IU 0IU Lettuce
Vitamin A RAE 370µg 0µg Lettuce
Vitamin E 0.22mg 0.08mg Lettuce
Vitamin C 9.2mg 48.2mg Cauliflower
Vitamin B1 0.07mg 0.05mg Lettuce
Vitamin B2 0.08mg 0.06mg Lettuce
Vitamin B3 0.375mg 0.507mg Cauliflower
Vitamin B5 0.134mg 0.667mg Cauliflower
Vitamin B6 0.09mg 0.184mg Cauliflower
Folate 38µg 57µg Cauliflower
Vitamin K 126.3µg 15.5µg Lettuce
Tryptophan 0.009mg 0.02mg Cauliflower
Threonine 0.059mg 0.076mg Cauliflower
Isoleucine 0.084mg 0.071mg Lettuce
Leucine 0.079mg 0.106mg Cauliflower
Lysine 0.084mg 0.217mg Cauliflower
Methionine 0.016mg 0.02mg Cauliflower
Phenylalanine 0.055mg 0.065mg Cauliflower
Valine 0.07mg 0.125mg Cauliflower
Histidine 0.022mg 0.056mg Cauliflower
Saturated Fat 0.02g 0.13g Lettuce
Monounsaturated Fat 0.006g 0.034g Cauliflower
Polyunsaturated fat 0.082g 0.031g 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
Lettuce Cauliflower
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
30%
Cauliflower
Minerals Daily Need Coverage Score
14%
Lettuce
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 1.13g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.11g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 32)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $0.1)
Which food is richer in minerals?
Cauliflower
Cauliflower 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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.