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  6. Lettuce vs. Wheat gluten

Lettuce vs. Wheat gluten — In-Depth Nutrition Comparison

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A recap on differences between Lettuce and Wheat gluten

  • Lettuce has more Vitamin K, Vitamin A RAE, Vitamin C, Folate, and Vitamin B6, however, Wheat gluten is higher in Selenium, Iron, Phosphorus, Copper, and Calcium.
  • Lettuce covers your daily Vitamin K needs 105% more than Wheat gluten.

Food varieties used in this article are Lettuce, green leaf, raw and Vital wheat gluten.

Infographic

Lettuce vs Wheat gluten 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.
Lettuce
Lettuce
3
:
7
Wheat gluten
Wheat gluten
Contains more Potassium +94%
Contains more Calcium +294.4%
Contains more Iron +504.7%
Contains more Magnesium +92.3%
Contains more Phosphorus +796.6%
Contains more Zinc +372.2%
Contains more Copper +527.6%
Contains more Selenium +6516.7%
Equal in Sodium - 29
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Wheat gluten
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Contains more Potassium +94%
Contains more Calcium +294.4%
Contains more Iron +504.7%
Contains more Magnesium +92.3%
Contains more Phosphorus +796.6%
Contains more Zinc +372.2%
Contains more Copper +527.6%
Contains more Selenium +6516.7%
Equal in Sodium - 29

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.
Lettuce
Lettuce
10
:
0
Wheat gluten
Wheat gluten
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Wheat gluten
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lettuce
Lettuce
1
:
4
Wheat gluten
Wheat gluten
Contains more Water +1058.3%
Contains more Protein +5426.5%
Contains more Fats +1133.3%
Contains more Carbs +380.5%
Contains more Other +56.3%
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Wheat gluten
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more Water +1058.3%
Contains more Protein +5426.5%
Contains more Fats +1133.3%
Contains more Carbs +380.5%
Contains more Other +56.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lettuce
Lettuce
1
:
2
Wheat gluten
Wheat gluten
Contains less Saturated Fat -92.6%
Contains more Monounsaturated Fat +2500%
Contains more Polyunsaturated fat +887.8%
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Wheat gluten
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
Contains less Saturated Fat -92.6%
Contains more Monounsaturated Fat +2500%
Contains more Polyunsaturated fat +887.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Wheat gluten Opinion
Net carbs 1.57g 13.19g Wheat gluten
Protein 1.36g 75.16g Wheat gluten
Fats 0.15g 1.85g Wheat gluten
Carbs 2.87g 13.79g Wheat gluten
Calories 15kcal 370kcal Wheat gluten
Fructose 0.43g Lettuce
Sugar 0.78g 0g Wheat gluten
Fiber 1.3g 0.6g Lettuce
Calcium 36mg 142mg Wheat gluten
Iron 0.86mg 5.2mg Wheat gluten
Magnesium 13mg 25mg Wheat gluten
Phosphorus 29mg 260mg Wheat gluten
Potassium 194mg 100mg Lettuce
Sodium 28mg 29mg Lettuce
Zinc 0.18mg 0.85mg Wheat gluten
Copper 0.029mg 0.182mg Wheat gluten
Manganese 0.25mg Lettuce
Selenium 0.6µg 39.7µg Wheat gluten
Vitamin A 7405IU 0IU Lettuce
Vitamin A RAE 370µg 0µg Lettuce
Vitamin E 0.22mg 0mg Lettuce
Vitamin C 9.2mg 0mg Lettuce
Vitamin B1 0.07mg 0mg Lettuce
Vitamin B2 0.08mg 0mg Lettuce
Vitamin B3 0.375mg 0mg Lettuce
Vitamin B5 0.134mg 0mg Lettuce
Vitamin B6 0.09mg 0mg Lettuce
Folate 38µg 0µg Lettuce
Vitamin K 126.3µg 0µg Lettuce
Tryptophan 0.009mg Lettuce
Threonine 0.059mg Lettuce
Isoleucine 0.084mg Lettuce
Leucine 0.079mg Lettuce
Lysine 0.084mg Lettuce
Methionine 0.016mg Lettuce
Phenylalanine 0.055mg Lettuce
Valine 0.07mg Lettuce
Histidine 0.022mg Lettuce
Saturated Fat 0.02g 0.272g Lettuce
Monounsaturated Fat 0.006g 0.156g Wheat gluten
Polyunsaturated fat 0.082g 0.81g Wheat gluten

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Wheat gluten
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
75%
Lettuce
0%
Wheat gluten
Minerals Daily Need Coverage Score
14%
Lettuce
68%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 0.78g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $0.5)
Which food is richer in minerals?
Wheat gluten
Wheat gluten is relatively richer in minerals
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.252g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Lettuce
Lettuce is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.