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Lettuce vs. English muffin — In-Depth Nutrition Comparison

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Important differences between lettuce and English muffins

  • Lettuce has more vitamin A and vitamin C; however, English muffins have more phosphorus, copper, vitamin B1, vitamin B3, vitamin B5, vitamin B2, and fiber.
  • Lettuce's daily need coverage for vitamin A is 148% more.
  • Lettuce has 92 times more vitamin C than English muffins. Lettuce has 9.2mg of vitamin C, while English muffins have 0.1mg.
  • Lettuce is lower in sodium.
  • English muffins have a higher glycemic index than lettuce.

The food varieties used in the comparison are Lettuce, green leaf, raw and English muffins, plain, unenriched, without calcium propionate (includes sourdough).

Infographic

Lettuce vs English muffin 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Contains more PotassiumPotassium +48.1%
Contains less SodiumSodium -94%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +61.5%
Contains more CalciumCalcium +44.4%
Contains more CopperCopper +344.8%
Contains more ZincZinc +288.9%
Contains more PhosphorusPhosphorus +358.6%
Contains more ManganeseManganese +42.8%
~equal in Iron ~0.89mg

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin CVitamin C +9100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +109.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +158.6%
Contains more Vitamin B2Vitamin B2 +92.5%
Contains more Vitamin B3Vitamin B3 +317.6%
Contains more Vitamin B5Vitamin B5 +232.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Folate ~37µg

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
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more WaterWater +125.6%
Contains more ProteinProtein +466.2%
Contains more FatsFats +1100%
Contains more CarbsCarbs +1502.8%
Contains more OtherOther +275%

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
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains less Sat. FatSaturated fat -92.3%
Contains more Mono. FatMonounsaturated fat +4933.3%
Contains more Poly. FatPolyunsaturated fat +982.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lettuce English muffin
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar 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 English muffin DV% diff.
Vitamin K 126.3µg 105%
Vitamin A 370µg 0µg 41%
Sodium 28mg 464mg 19%
Phosphorus 29mg 133mg 15%
Carbs 2.87g 46g 14%
Protein 1.36g 7.7g 13%
Calories 15kcal 235kcal 11%
Copper 0.029mg 0.129mg 11%
Vitamin C 9.2mg 0.1mg 10%
Vitamin B1 0.07mg 0.181mg 9%
Vitamin B3 0.375mg 1.566mg 7%
Vitamin B5 0.134mg 0.446mg 6%
Vitamin B2 0.08mg 0.154mg 6%
Fiber 1.3g 2.7g 6%
Zinc 0.18mg 0.7mg 5%
Polyunsaturated fat 0.082g 0.888g 5%
Manganese 0.25mg 0.357mg 5%
Vitamin B6 0.09mg 0.043mg 4%
Fats 0.15g 1.8g 3%
Choline 13.6mg 2%
Potassium 194mg 131mg 2%
Calcium 36mg 52mg 2%
Magnesium 13mg 21mg 2%
Vitamin B12 0µg 0.04µg 2%
Monounsaturated fat 0.006g 0.302g 1%
Saturated fat 0.02g 0.259g 1%
Fructose 0.43g 1%
Selenium 0.6µg 1%
Vitamin E 0.22mg 1%
Net carbs 1.57g 43.3g N/A
Iron 0.86mg 0.89mg 0%
Sugar 0.78g N/A
Folate 38µg 37µg 0%
Tryptophan 0.009mg 0.092mg 0%
Threonine 0.059mg 0.242mg 0%
Isoleucine 0.084mg 0.315mg 0%
Leucine 0.079mg 0.553mg 0%
Lysine 0.084mg 0.241mg 0%
Methionine 0.016mg 0.139mg 0%
Phenylalanine 0.055mg 0.379mg 0%
Valine 0.07mg 0.353mg 0%
Histidine 0.022mg 0.17mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce English muffin
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
45%
Lettuce
14%
English muffin
Minerals Daily Need Coverage Score
14%
Lettuce
30%
English muffin

Comparison summary

Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 436mg)
Which food is lower in Saturated fat?
Lettuce
Lettuce is lower in Saturated fat (difference - 0.239g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 45)
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 0.78g)
Which food is cheaper?
English muffin
English muffin is cheaper (difference - $0.5)
Which food is richer in minerals?
English muffin
English muffin 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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.