Lettuce vs. Tofu — In-Depth Nutrition Comparison
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How are lettuce and tofu different?
- Lettuce is higher in vitamin A and vitamin C; however, tofu is richer in calcium, manganese, copper, selenium, phosphorus, iron, zinc, and magnesium.
- Daily need coverage for vitamin A for lettuce is 145% higher.
- Lettuce contains 46 times more vitamin C than tofu. While lettuce contains 9.2mg of vitamin C, tofu contains only 0.2mg.
- Tofu has a lower glycemic index (15) than lettuce (32).
Lettuce, green leaf, raw and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.
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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 | +346.2% |
| Contains more CalciumCalcium | +1797.2% |
| Contains more PotassiumPotassium | +22.2% |
| Contains more IronIron | +209.3% |
| Contains more CopperCopper | +1203.4% |
| Contains more ZincZinc | +772.2% |
| Contains more PhosphorusPhosphorus | +555.2% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +372.4% |
| Contains more SeleniumSelenium | +2800% |
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 | +4500% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +31% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +125.7% |
| Contains more Vitamin B2Vitamin B2 | +27.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 126.3µg | 105% | |
| Calcium | 36mg | 683mg | 65% |
| Vitamin A | 370µg | 41% | |
| Manganese | 0.25mg | 1.181mg | 40% |
| Copper | 0.029mg | 0.378mg | 39% |
| Polyunsaturated fat | 0.082g | 4.921g | 32% |
| Protein | 1.36g | 17.27g | 32% |
| Selenium | 0.6µg | 17.4µg | 31% |
| Iron | 0.86mg | 2.66mg | 23% |
| Phosphorus | 29mg | 190mg | 23% |
| Fats | 0.15g | 8.72g | 13% |
| Zinc | 0.18mg | 1.57mg | 13% |
| Magnesium | 13mg | 58mg | 11% |
| Vitamin C | 9.2mg | 0.2mg | 10% |
| Vitamin B1 | 0.07mg | 0.158mg | 7% |
| Saturated fat | 0.02g | 1.261g | 6% |
| Calories | 15kcal | 144kcal | 6% |
| Monounsaturated fat | 0.006g | 1.925g | 5% |
| Fiber | 1.3g | 2.3g | 4% |
| Vitamin B2 | 0.08mg | 0.102mg | 2% |
| Choline | 13.6mg | 2% | |
| Folate | 38µg | 29µg | 2% |
| Potassium | 194mg | 237mg | 1% |
| Sodium | 28mg | 14mg | 1% |
| Vitamin E | 0.22mg | 1% | |
| Fructose | 0.43g | 1% | |
| Carbs | 2.87g | 2.78g | 0% |
| Net carbs | 1.57g | 0.48g | N/A |
| Sugar | 0.78g | N/A | |
| Vitamin B3 | 0.375mg | 0.381mg | 0% |
| Vitamin B5 | 0.134mg | 0.133mg | 0% |
| Vitamin B6 | 0.09mg | 0.092mg | 0% |
| Tryptophan | 0.009mg | 0.235mg | 0% |
| Threonine | 0.059mg | 0.785mg | 0% |
| Isoleucine | 0.084mg | 0.849mg | 0% |
| Leucine | 0.079mg | 1.392mg | 0% |
| Lysine | 0.084mg | 0.883mg | 0% |
| Methionine | 0.016mg | 0.211mg | 0% |
| Phenylalanine | 0.055mg | 0.835mg | 0% |
| Valine | 0.07mg | 0.87mg | 0% |
| Histidine | 0.022mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +36% |
| Contains more ProteinProtein | +1169.9% |
| Contains more FatsFats | +5713.3% |
| Contains more OtherOther | +118.8% |
~equal in
Carbs
~2.78g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.4% |
| Contains more Mono. FatMonounsaturated fat | +31983.3% |
| Contains more Poly. FatPolyunsaturated fat | +5901.2% |
