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Milk vs. Lettuce — In-Depth Nutrition Comparison

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A recap on differences between Milk and Lettuce

  • Milk has more Vitamin B12, Phosphorus, Calcium, and Vitamin B2, however, Lettuce is higher in Vitamin K, Vitamin A RAE, Manganese, Iron, Vitamin C, and Folate.
  • Lettuce covers your daily Vitamin K needs 105% more than Milk.

Food varieties used in this article are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Lettuce, green leaf, raw.

Infographic

Milk vs Lettuce 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.
Milk
Milk
4
:
6
Lettuce
Lettuce
Contains more Calcium +247.2%
Contains more Phosphorus +227.6%
Contains more Zinc +133.3%
Contains more Selenium +450%
Contains more Iron +2766.7%
Contains more Magnesium +18.2%
Contains more Potassium +29.3%
Contains less Sodium -36.4%
Contains more Copper +190%
Contains more Manganese +8233.3%
Milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Calcium +247.2%
Contains more Phosphorus +227.6%
Contains more Zinc +133.3%
Contains more Selenium +450%
Contains more Iron +2766.7%
Contains more Magnesium +18.2%
Contains more Potassium +29.3%
Contains less Sodium -36.4%
Contains more Copper +190%
Contains more Manganese +8233.3%

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.
Milk
Milk
4
:
8
Lettuce
Lettuce
Contains more Vitamin D +∞%
Contains more Vitamin B2 +131.3%
Contains more Vitamin B5 +169.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +3678.1%
Contains more Vitamin E +2100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +250%
Contains more Vitamin B3 +303.2%
Contains more Vitamin B6 +143.2%
Contains more Folate +660%
Contains more Vitamin K +126200%
Milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
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%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +131.3%
Contains more Vitamin B5 +169.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +3678.1%
Contains more Vitamin E +2100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +250%
Contains more Vitamin B3 +303.2%
Contains more Vitamin B6 +143.2%
Contains more Folate +660%
Contains more Vitamin K +126200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
4
:
1
Lettuce
Lettuce
Contains more Protein +147.8%
Contains more Fats +546.7%
Contains more Carbs +73.9%
Contains more Other +17.2%
Equal in Water - 94.98
Milk
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more Protein +147.8%
Contains more Fats +546.7%
Contains more Carbs +73.9%
Contains more Other +17.2%
Equal in Water - 94.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
:
2
Lettuce
Lettuce
Contains more Monounsaturated Fat +4516.7%
Contains less Saturated Fat -96.8%
Contains more Polyunsaturated fat +134.3%
Milk
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +4516.7%
Contains less Saturated Fat -96.8%
Contains more Polyunsaturated fat +134.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Milk
Milk
1
:
2
Lettuce
Lettuce
Contains more Lactose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Milk
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Lettuce
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Lactose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Milk Lettuce Opinion
Net carbs 4.99g 1.57g Milk
Protein 3.37g 1.36g Milk
Fats 0.97g 0.15g Milk
Carbs 4.99g 2.87g Milk
Calories 42kcal 15kcal Milk
Fructose 0g 0.43g Lettuce
Sugar 5.2g 0.78g Lettuce
Fiber 0g 1.3g Lettuce
Calcium 125mg 36mg Milk
Iron 0.03mg 0.86mg Lettuce
Magnesium 11mg 13mg Lettuce
Phosphorus 95mg 29mg Milk
Potassium 150mg 194mg Lettuce
Sodium 44mg 28mg Lettuce
Zinc 0.42mg 0.18mg Milk
Copper 0.01mg 0.029mg Lettuce
Manganese 0.003mg 0.25mg Lettuce
Selenium 3.3µg 0.6µg Milk
Vitamin A 196IU 7405IU Lettuce
Vitamin A RAE 58µg 370µg Lettuce
Vitamin E 0.01mg 0.22mg Lettuce
Vitamin D 48IU 0IU Milk
Vitamin D 1.2µg 0µg Milk
Vitamin C 0mg 9.2mg Lettuce
Vitamin B1 0.02mg 0.07mg Lettuce
Vitamin B2 0.185mg 0.08mg Milk
Vitamin B3 0.093mg 0.375mg Lettuce
Vitamin B5 0.361mg 0.134mg Milk
Vitamin B6 0.037mg 0.09mg Lettuce
Folate 5µg 38µg Lettuce
Vitamin B12 0.47µg 0µg Milk
Vitamin K 0.1µg 126.3µg Lettuce
Tryptophan 0.043mg 0.009mg Milk
Threonine 0.143mg 0.059mg Milk
Isoleucine 0.174mg 0.084mg Milk
Leucine 0.319mg 0.079mg Milk
Lysine 0.282mg 0.084mg Milk
Methionine 0.088mg 0.016mg Milk
Phenylalanine 0.174mg 0.055mg Milk
Valine 0.22mg 0.07mg Milk
Histidine 0.101mg 0.022mg Milk
Cholesterol 5mg 0mg Lettuce
Saturated Fat 0.633g 0.02g Lettuce
Monounsaturated Fat 0.277g 0.006g Milk
Polyunsaturated fat 0.035g 0.082g Lettuce
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk Lettuce
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
16%
Milk
75%
Lettuce
Minerals Daily Need Coverage Score
14%
Milk
14%
Lettuce

Comparison summary

Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 1)
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 4.42g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 16mg)
Which food is lower in Cholesterol?
Lettuce
Lettuce is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.613g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $0.1)
Which food is richer in vitamins?
Lettuce
Lettuce is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients
  2. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.