Lettuce vs. Rye — In-Depth Nutrition Comparison
Compare
A recap on differences between lettuce and rye
- Lettuce has more vitamin A and vitamin K; however, rye is higher in manganese, fiber, phosphorus, copper, vitamin B5, vitamin B3, selenium, and magnesium.
- Lettuce covers your daily vitamin A needs 148% more than rye.
- Rye contains 21 times less vitamin K than lettuce. Lettuce contains 126.3µg of vitamin K, while rye contains 5.9µg.
Food varieties used in this article are Lettuce, green leaf, raw and Rye 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.
| Contains more CalciumCalcium | +50% |
| Contains more MagnesiumMagnesium | +746.2% |
| Contains more PotassiumPotassium | +162.9% |
| Contains more IronIron | +205.8% |
| Contains more CopperCopper | +1165.5% |
| Contains more ZincZinc | +1372.2% |
| Contains more PhosphorusPhosphorus | +1044.8% |
| Contains less SodiumSodium | -92.9% |
| Contains more ManganeseManganese | +930.8% |
| Contains more SeleniumSelenium | +2216.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +36900% |
| Contains more Vitamin KVitamin K | +2040.7% |
| Contains more Vitamin EVitamin E | +286.4% |
| Contains more Vitamin B1Vitamin B1 | +351.4% |
| Contains more Vitamin B2Vitamin B2 | +213.8% |
| Contains more Vitamin B3Vitamin B3 | +1038.7% |
| Contains more Vitamin B5Vitamin B5 | +986.6% |
| Contains more Vitamin B6Vitamin B6 | +226.7% |
| Contains more CholineCholine | +123.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.25mg | 2.577mg | 101% |
| Vitamin K | 126.3µg | 5.9µg | 100% |
| Fiber | 1.3g | 15.1g | 55% |
| Phosphorus | 29mg | 332mg | 43% |
| Vitamin A | 370µg | 1µg | 41% |
| Copper | 0.029mg | 0.367mg | 38% |
| Vitamin B5 | 0.134mg | 1.456mg | 26% |
| Carbs | 2.87g | 75.86g | 24% |
| Vitamin B3 | 0.375mg | 4.27mg | 24% |
| Selenium | 0.6µg | 13.9µg | 24% |
| Magnesium | 13mg | 110mg | 23% |
| Iron | 0.86mg | 2.63mg | 22% |
| Zinc | 0.18mg | 2.65mg | 22% |
| Vitamin B1 | 0.07mg | 0.316mg | 21% |
| Protein | 1.36g | 10.34g | 18% |
| Vitamin B6 | 0.09mg | 0.294mg | 16% |
| Calories | 15kcal | 338kcal | 16% |
| Vitamin B2 | 0.08mg | 0.251mg | 13% |
| Vitamin C | 9.2mg | 0mg | 10% |
| Potassium | 194mg | 510mg | 9% |
| Polyunsaturated fat | 0.082g | 0.767g | 5% |
| Vitamin E | 0.22mg | 0.85mg | 4% |
| Choline | 13.6mg | 30.4mg | 3% |
| Fats | 0.15g | 1.63g | 2% |
| Sodium | 28mg | 2mg | 1% |
| Saturated fat | 0.02g | 0.197g | 1% |
| Monounsaturated fat | 0.006g | 0.208g | 1% |
| Calcium | 36mg | 24mg | 1% |
| Net carbs | 1.57g | 60.76g | N/A |
| Sugar | 0.78g | 0.98g | N/A |
| Folate | 38µg | 38µg | 0% |
| Tryptophan | 0.009mg | 0.108mg | 0% |
| Threonine | 0.059mg | 0.289mg | 0% |
| Isoleucine | 0.084mg | 0.208mg | 0% |
| Leucine | 0.079mg | 0.563mg | 0% |
| Lysine | 0.084mg | 0.286mg | 0% |
| Methionine | 0.016mg | 0.153mg | 0% |
| Phenylalanine | 0.055mg | 0.435mg | 0% |
| Valine | 0.07mg | 0.317mg | 0% |
| Histidine | 0.022mg | 0.189mg | 0% |
| Fructose | 0.43g | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +796% |
| Contains more ProteinProtein | +660.3% |
| Contains more FatsFats | +986.7% |
| Contains more CarbsCarbs | +2543.2% |
| Contains more OtherOther | +145.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -89.8% |
| Contains more Mono. FatMonounsaturated fat | +3366.7% |
| Contains more Poly. FatPolyunsaturated fat | +835.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +125% |
| Contains more FructoseFructose | +290.9% |
| Contains more SucroseSucrose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
