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  6. Lettuce vs. Cauliflower

Lettuce vs. Cauliflower — In-Depth Nutrition Comparison

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How are lettuce and cauliflower different?

  • Lettuce is richer in vitamin A, vitamin K, and iron, while cauliflower is higher in vitamin C, vitamin B5, vitamin B6, and choline.
  • Lettuce covers your daily need for vitamin A, 148% more than cauliflower.
  • Lettuce contains 8 times more vitamin K than cauliflower. Lettuce contains 126.3µg of vitamin K, while cauliflower contains 15.5µg.

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

Infographic

Lettuce vs Cauliflower infographic
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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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more CalciumCalcium +63.6%
Contains more IronIron +104.8%
Contains more ManganeseManganese +61.3%
Contains more MagnesiumMagnesium +15.4%
Contains more PotassiumPotassium +54.1%
Contains more CopperCopper +34.5%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +51.7%
~equal in Sodium ~30mg
~equal in Selenium ~0.6µg

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +175%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin KVitamin K +714.8%
Contains more Vitamin CVitamin C +423.9%
Contains more Vitamin B3Vitamin B3 +35.2%
Contains more Vitamin B5Vitamin B5 +397.8%
Contains more Vitamin B6Vitamin B6 +104.4%
Contains more FolateFolate +50%
Contains more CholineCholine +225.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lettuce Cauliflower DV% diff.
Vitamin K 126.3µg 15.5µg 92%
Vitamin C 9.2mg 48.2mg 43%
Vitamin A 370µg 0µg 41%
Vitamin B5 0.134mg 0.667mg 11%
Vitamin B6 0.09mg 0.184mg 7%
Iron 0.86mg 0.42mg 6%
Choline 13.6mg 44.3mg 6%
Folate 38µg 57µg 5%
Manganese 0.25mg 0.155mg 4%
Potassium 194mg 299mg 3%
Fiber 1.3g 2g 3%
Phosphorus 29mg 44mg 2%
Vitamin B2 0.08mg 0.06mg 2%
Vitamin B1 0.07mg 0.05mg 2%
Vitamin B3 0.375mg 0.507mg 1%
Saturated fat 0.02g 0.13g 1%
Protein 1.36g 1.92g 1%
Fructose 0.43g 0.97g 1%
Calories 15kcal 25kcal 1%
Zinc 0.18mg 0.27mg 1%
Copper 0.029mg 0.039mg 1%
Calcium 36mg 22mg 1%
Carbs 2.87g 4.97g 1%
Vitamin E 0.22mg 0.08mg 1%
Fats 0.15g 0.28g 0%
Net carbs 1.57g 2.97g N/A
Magnesium 13mg 15mg 0%
Sugar 0.78g 1.91g N/A
Sodium 28mg 30mg 0%
Selenium 0.6µg 0.6µg 0%
Monounsaturated fat 0.006g 0.034g 0%
Polyunsaturated fat 0.082g 0.031g 0%
Tryptophan 0.009mg 0.02mg 0%
Threonine 0.059mg 0.076mg 0%
Isoleucine 0.084mg 0.071mg 0%
Leucine 0.079mg 0.106mg 0%
Lysine 0.084mg 0.217mg 0%
Methionine 0.016mg 0.02mg 0%
Phenylalanine 0.055mg 0.065mg 0%
Valine 0.07mg 0.125mg 0%
Histidine 0.022mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +41.2%
Contains more FatsFats +86.7%
Contains more CarbsCarbs +73.2%
Contains more OtherOther +18.8%
~equal in Water ~92.07g

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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 GlucoseGlucose +161.1%
Contains more FructoseFructose +125.6%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. 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.