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Lettuce vs. Corn grain — In-Depth Nutrition Comparison

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What are the differences between lettuce and corn grain?

  • Lettuce is higher in vitamin A and vitamin K, yet corn grain is higher in vitamin B6, copper, magnesium, selenium, vitamin B1, phosphorus, fiber, and iron.
  • Lettuce's daily need coverage for vitamin A is 144% more.
  • Lettuce has 421 times more vitamin K than corn grain. While lettuce has 126.3µg of vitamin K, corn grain has only 0.3µg.
  • The glycemic index of lettuce is lower.

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

Infographic

Lettuce vs Corn grain 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.
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 91% 2.1% 25% 102% 105% 60% 90% 4.6% 63% 85%
Contains more CalciumCalcium +414.3%
Contains less SodiumSodium -20%
Contains more MagnesiumMagnesium +876.9%
Contains more PotassiumPotassium +47.9%
Contains more IronIron +215.1%
Contains more CopperCopper +982.8%
Contains more ZincZinc +1127.8%
Contains more PhosphorusPhosphorus +624.1%
Contains more ManganeseManganese +94%
Contains more SeleniumSelenium +2483.3%

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 0% 3.7% 9.8% 0% 96% 46% 68% 25% 144% 0% 0.75% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3263.6%
Contains more Vitamin KVitamin K +42000%
Contains more FolateFolate +100%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +122.7%
Contains more Vitamin B1Vitamin B1 +450%
Contains more Vitamin B2Vitamin B2 +151.3%
Contains more Vitamin B3Vitamin B3 +867.2%
Contains more Vitamin B5Vitamin B5 +216.4%
Contains more Vitamin B6Vitamin B6 +591.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lettuce Corn grain DV% diff.
Vitamin K 126.3µg 0.3µg 105%
Vitamin B6 0.09mg 0.622mg 41%
Vitamin A 370µg 11µg 40%
Copper 0.029mg 0.314mg 32%
Magnesium 13mg 127mg 27%
Selenium 0.6µg 15.5µg 27%
Vitamin B1 0.07mg 0.385mg 26%
Phosphorus 29mg 210mg 26%
Carbs 2.87g 74.26g 24%
Fiber 1.3g 7.3g 24%
Iron 0.86mg 2.71mg 23%
Vitamin B3 0.375mg 3.627mg 20%
Calories 15kcal 365kcal 18%
Zinc 0.18mg 2.21mg 18%
Protein 1.36g 9.42g 16%
Polyunsaturated fat 0.082g 2.163g 14%
Manganese 0.25mg 0.485mg 10%
Vitamin C 9.2mg 0mg 10%
Vitamin B2 0.08mg 0.201mg 9%
Fats 0.15g 4.74g 7%
Vitamin B5 0.134mg 0.424mg 6%
Folate 38µg 19µg 5%
Potassium 194mg 287mg 3%
Monounsaturated fat 0.006g 1.251g 3%
Calcium 36mg 7mg 3%
Saturated fat 0.02g 0.667g 3%
Choline 13.6mg 2%
Vitamin E 0.22mg 0.49mg 2%
Fructose 0.43g 1%
Net carbs 1.57g 66.96g N/A
Sugar 0.78g 0.64g N/A
Sodium 28mg 35mg 0%
Tryptophan 0.009mg 0.067mg 0%
Threonine 0.059mg 0.354mg 0%
Isoleucine 0.084mg 0.337mg 0%
Leucine 0.079mg 1.155mg 0%
Lysine 0.084mg 0.265mg 0%
Methionine 0.016mg 0.197mg 0%
Phenylalanine 0.055mg 0.463mg 0%
Valine 0.07mg 0.477mg 0%
Histidine 0.022mg 0.287mg 0%

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
9% 5% 74% 10%
Protein: 9.42 g
Fats: 4.74 g
Carbs: 74.26 g
Water: 10.37 g
Other: 1.21 g
Contains more WaterWater +815.9%
Contains more ProteinProtein +592.6%
Contains more FatsFats +3060%
Contains more CarbsCarbs +2487.5%
Contains more OtherOther +89.1%

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
16% 31% 53%
Saturated fat: Sat. Fat 0.667 g
Monounsaturated fat: Mono. Fat 1.251 g
Polyunsaturated fat: Poly. Fat 2.163 g
Contains less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +20750%
Contains more Poly. FatPolyunsaturated fat +2537.8%

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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. Corn grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170288/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.