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  6. Lettuce vs. Millet raw

Lettuce vs. Millet raw — In-Depth Nutrition Comparison

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The main differences between lettuce and millet raw

  • Lettuce has more vitamin A and vitamin K; however, millet raw has more copper, manganese, phosphorus, vitamin B1, fiber, vitamin B3, iron, and magnesium.
  • Daily need coverage for vitamin A for lettuce is 148% higher.
  • Millet raw has 140 times less vitamin K than lettuce. Lettuce has 126.3µg of vitamin K, while millet raw has 0.9µg.
  • Millet raw has a higher glycemic index than lettuce.

Food types used in this article are Lettuce, green leaf, raw and Millet, raw.

Infographic

Lettuce vs Millet raw 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +350%
Contains more MagnesiumMagnesium +776.9%
Contains more IronIron +250%
Contains more CopperCopper +2486.2%
Contains more ZincZinc +833.3%
Contains more PhosphorusPhosphorus +882.8%
Contains less SodiumSodium -82.1%
Contains more ManganeseManganese +552.8%
Contains more SeleniumSelenium +350%
~equal in Potassium ~195mg

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% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +340%
Contains more Vitamin KVitamin K +13933.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +501.4%
Contains more Vitamin B2Vitamin B2 +262.5%
Contains more Vitamin B3Vitamin B3 +1158.7%
Contains more Vitamin B5Vitamin B5 +532.8%
Contains more Vitamin B6Vitamin B6 +326.7%
Contains more FolateFolate +123.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lettuce Millet raw DV% diff.
Vitamin K 126.3µg 0.9µg 105%
Copper 0.029mg 0.75mg 80%
Manganese 0.25mg 1.632mg 60%
Vitamin A 370µg 0µg 41%
Phosphorus 29mg 285mg 37%
Vitamin B1 0.07mg 0.421mg 29%
Fiber 1.3g 8.5g 29%
Vitamin B3 0.375mg 4.72mg 27%
Iron 0.86mg 3.01mg 27%
Magnesium 13mg 114mg 24%
Vitamin B6 0.09mg 0.384mg 23%
Carbs 2.87g 72.85g 23%
Protein 1.36g 11.02g 19%
Calories 15kcal 378kcal 18%
Vitamin B2 0.08mg 0.29mg 16%
Zinc 0.18mg 1.68mg 14%
Polyunsaturated fat 0.082g 2.134g 14%
Vitamin B5 0.134mg 0.848mg 14%
Folate 38µg 85µg 12%
Vitamin C 9.2mg 0mg 10%
Fats 0.15g 4.22g 6%
Selenium 0.6µg 2.7µg 4%
Saturated fat 0.02g 0.723g 3%
Calcium 36mg 8mg 3%
Monounsaturated fat 0.006g 0.773g 2%
Choline 13.6mg 2%
Sodium 28mg 5mg 1%
Vitamin E 0.22mg 0.05mg 1%
Fructose 0.43g 1%
Net carbs 1.57g 64.35g N/A
Potassium 194mg 195mg 0%
Sugar 0.78g N/A
Tryptophan 0.009mg 0.119mg 0%
Threonine 0.059mg 0.353mg 0%
Isoleucine 0.084mg 0.465mg 0%
Leucine 0.079mg 1.4mg 0%
Lysine 0.084mg 0.212mg 0%
Methionine 0.016mg 0.221mg 0%
Phenylalanine 0.055mg 0.58mg 0%
Valine 0.07mg 0.578mg 0%
Histidine 0.022mg 0.236mg 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
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more WaterWater +995.5%
Contains more ProteinProtein +710.3%
Contains more FatsFats +2713.3%
Contains more CarbsCarbs +2438.3%
Contains more OtherOther +406.3%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +12783.3%
Contains more Poly. FatPolyunsaturated fat +2502.4%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.