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Lettuce vs. Powdered milk — In-Depth Nutrition Comparison

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A recap on differences between lettuce and powdered milk

  • Lettuce has more vitamin A and vitamin K; however, powdered milk is higher in vitamin B12, phosphorus, calcium, vitamin B2, vitamin B5, and potassium.
  • Powdered milk covers your daily vitamin B12 needs 135% more than lettuce.
  • Powdered milk contains 57 times less vitamin K than lettuce. Lettuce contains 126.3µg of vitamin K, while powdered milk contains 2.2µg.
  • Lettuce has less saturated fat.

Food varieties used in this article are Lettuce, green leaf, raw and Milk, dry, whole, without added vitamin D.

Infographic

Lettuce vs Powdered milk 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 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
Contains more IronIron +83%
Contains less SodiumSodium -92.5%
Contains more ManganeseManganese +525%
Contains more MagnesiumMagnesium +553.8%
Contains more CalciumCalcium +2433.3%
Contains more PotassiumPotassium +585.6%
Contains more CopperCopper +175.9%
Contains more ZincZinc +1755.6%
Contains more PhosphorusPhosphorus +2575.9%
Contains more SeleniumSelenium +2616.7%

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 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
Contains more Vitamin AVitamin A +43.4%
Contains more Vitamin KVitamin K +5640.9%
Contains more Vitamin EVitamin E +163.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +304.3%
Contains more Vitamin B2Vitamin B2 +1406.3%
Contains more Vitamin B3Vitamin B3 +72.3%
Contains more Vitamin B5Vitamin B5 +1594.8%
Contains more Vitamin B6Vitamin B6 +235.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +763.2%
~equal in Vitamin C ~8.6mg
~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
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 g
Contains more WaterWater +3745.3%
Contains more ProteinProtein +1835.3%
Contains more FatsFats +17706.7%
Contains more CarbsCarbs +1238.7%
Contains more OtherOther +850%

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
66% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +131966.7%
Contains more Poly. FatPolyunsaturated fat +711%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lettuce Powdered milk
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Lettuce Powdered milk DV% diff.
Vitamin B12 0µg 3.25µg 135%
Phosphorus 29mg 776mg 107%
Vitamin K 126.3µg 2.2µg 103%
Calcium 36mg 912mg 88%
Vitamin B2 0.08mg 1.205mg 87%
Saturated fat 0.02g 16.742g 76%
Protein 1.36g 26.32g 50%
Vitamin B5 0.134mg 2.271mg 43%
Fats 0.15g 26.71g 41%
Potassium 194mg 1330mg 33%
Cholesterol 0mg 97mg 32%
Selenium 0.6µg 16.3µg 29%
Zinc 0.18mg 3.34mg 29%
Calories 15kcal 496kcal 24%
Monounsaturated fat 0.006g 7.924g 20%
Choline 13.6mg 117.4mg 19%
Vitamin B1 0.07mg 0.283mg 18%
Magnesium 13mg 85mg 17%
Vitamin B6 0.09mg 0.302mg 16%
Sodium 28mg 371mg 15%
Carbs 2.87g 38.42g 12%
Vitamin A 370µg 258µg 12%
Manganese 0.25mg 0.04mg 9%
Copper 0.029mg 0.08mg 6%
Iron 0.86mg 0.47mg 5%
Fiber 1.3g 0g 5%
Polyunsaturated fat 0.082g 0.665g 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Vitamin B3 0.375mg 0.646mg 2%
Vitamin E 0.22mg 0.58mg 2%
Fructose 0.43g 1%
Vitamin C 9.2mg 8.6mg 1%
Net carbs 1.57g 38.42g N/A
Sugar 0.78g 38.42g N/A
Folate 38µg 37µg 0%
Tryptophan 0.009mg 0.371mg 0%
Threonine 0.059mg 1.188mg 0%
Isoleucine 0.084mg 1.592mg 0%
Leucine 0.079mg 2.578mg 0%
Lysine 0.084mg 2.087mg 0%
Methionine 0.016mg 0.66mg 0%
Phenylalanine 0.055mg 1.271mg 0%
Valine 0.07mg 1.762mg 0%
Histidine 0.022mg 0.714mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Powdered milk
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
93%
Powdered milk
Minerals Daily Need Coverage Score
14%
Lettuce
106%
Powdered milk

Comparison summary

Which food is richer in minerals?
Powdered milk
Powdered milk is relatively richer in minerals
Which food is richer in vitamins?
Powdered milk
Powdered milk is relatively richer in vitamins
Which food is lower in Cholesterol?
Lettuce
Lettuce is lower in Cholesterol (difference - 97mg)
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 37.64g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 343mg)
Which food is lower in Saturated fat?
Lettuce
Lettuce is lower in Saturated fat (difference - 16.722g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $1.7)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.