Lettuce vs. Couscous — In-Depth Nutrition Comparison
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Important differences between lettuce and couscous
- Lettuce has more vitamin A, vitamin K, vitamin C, manganese, iron, and folate; however, couscous has more selenium.
- Lettuce's daily need coverage for vitamin A is 148% more.
- Couscous has a higher glycemic index than lettuce.
The food varieties used in the comparison are Lettuce, green leaf, raw and Couscous, cooked.
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.
| Contains more MagnesiumMagnesium | +62.5% |
| Contains more CalciumCalcium | +350% |
| Contains more PotassiumPotassium | +234.5% |
| Contains more IronIron | +126.3% |
| Contains more PhosphorusPhosphorus | +31.8% |
| Contains more ManganeseManganese | +197.6% |
| Contains more CopperCopper | +41.4% |
| Contains more ZincZinc | +44.4% |
| Contains less SodiumSodium | -82.1% |
| Contains more SeleniumSelenium | +4483.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +69.2% |
| Contains more Vitamin B2Vitamin B2 | +196.3% |
| Contains more Vitamin B6Vitamin B6 | +76.5% |
| Contains more Vitamin KVitamin K | +126200% |
| Contains more FolateFolate | +153.3% |
| Contains more CholineCholine | +312.1% |
| Contains more Vitamin B3Vitamin B3 | +162.1% |
| Contains more Vitamin B5Vitamin B5 | +176.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 126.3µg | 0.1µg | 105% |
| Selenium | 0.6µg | 27.5µg | 49% |
| Vitamin A | 370µg | 0µg | 41% |
| Vitamin C | 9.2mg | 0mg | 10% |
| Carbs | 2.87g | 23.22g | 7% |
| Manganese | 0.25mg | 0.084mg | 7% |
| Folate | 38µg | 15µg | 6% |
| Iron | 0.86mg | 0.38mg | 6% |
| Vitamin B5 | 0.134mg | 0.371mg | 5% |
| Protein | 1.36g | 3.79g | 5% |
| Calories | 15kcal | 112kcal | 5% |
| Vitamin B3 | 0.375mg | 0.983mg | 4% |
| Vitamin B2 | 0.08mg | 0.027mg | 4% |
| Potassium | 194mg | 58mg | 4% |
| Vitamin B6 | 0.09mg | 0.051mg | 3% |
| Calcium | 36mg | 8mg | 3% |
| Choline | 13.6mg | 3.3mg | 2% |
| Vitamin B1 | 0.07mg | 0.063mg | 1% |
| Vitamin E | 0.22mg | 0.13mg | 1% |
| Magnesium | 13mg | 8mg | 1% |
| Sodium | 28mg | 5mg | 1% |
| Fructose | 0.43g | 1% | |
| Copper | 0.029mg | 0.041mg | 1% |
| Zinc | 0.18mg | 0.26mg | 1% |
| Phosphorus | 29mg | 22mg | 1% |
| Fats | 0.15g | 0.16g | 0% |
| Net carbs | 1.57g | 21.82g | N/A |
| Sugar | 0.78g | 0.1g | N/A |
| Fiber | 1.3g | 1.4g | 0% |
| Saturated fat | 0.02g | 0.029g | 0% |
| Monounsaturated fat | 0.006g | 0.022g | 0% |
| Polyunsaturated fat | 0.082g | 0.064g | 0% |
| Tryptophan | 0.009mg | 0.049mg | 0% |
| Threonine | 0.059mg | 0.1mg | 0% |
| Isoleucine | 0.084mg | 0.147mg | 0% |
| Leucine | 0.079mg | 0.259mg | 0% |
| Lysine | 0.084mg | 0.073mg | 0% |
| Methionine | 0.016mg | 0.059mg | 0% |
| Phenylalanine | 0.055mg | 0.184mg | 0% |
| Valine | 0.07mg | 0.162mg | 0% |
| Histidine | 0.022mg | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +30.9% |
| Contains more OtherOther | +146.2% |
| Contains more ProteinProtein | +178.7% |
| Contains more CarbsCarbs | +709.1% |
~equal in
Fats
~0.16g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -31% |
| Contains more Poly. FatPolyunsaturated fat | +28.1% |
| Contains more Mono. FatMonounsaturated fat | +266.7% |
