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  6. Millet raw vs. Lettuce

Millet raw vs. Lettuce — In-Depth Nutrition Comparison

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The main differences between millet raw and lettuce

  • Millet raw has more copper, manganese, phosphorus, vitamin B1, fiber, vitamin B3, iron, and magnesium; however, lettuce has more vitamin A and vitamin K.
  • Daily need coverage for vitamin A for lettuce is 148% higher.
  • Lettuce has 26 times less copper than millet raw. Millet raw has 0.75mg of copper, while lettuce has 0.029mg.
  • Millet raw has a higher glycemic index than lettuce.

Food types used in this article are Millet, raw and Lettuce, green leaf, raw.

Infographic

Millet raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
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%
Contains more MagnesiumMagnesium +776.9%
Contains more IronIron +250%
Contains more CopperCopper +2486.2%
Contains more ZincZinc +833.3%
Contains more PhosphorusPhosphorus +882.8%
Contains less SodiumSodium -82.1%
Contains more ManganeseManganese +552.8%
Contains more SeleniumSelenium +350%
Contains more CalciumCalcium +350%
~equal in Potassium ~194mg

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 0% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
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%
Contains more Vitamin B1Vitamin B1 +501.4%
Contains more Vitamin B2Vitamin B2 +262.5%
Contains more Vitamin B3Vitamin B3 +1158.7%
Contains more Vitamin B5Vitamin B5 +532.8%
Contains more Vitamin B6Vitamin B6 +326.7%
Contains more FolateFolate +123.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +340%
Contains more Vitamin KVitamin K +13933.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet raw Lettuce DV% diff.
Vitamin K 0.9µg 126.3µg 105%
Copper 0.75mg 0.029mg 80%
Manganese 1.632mg 0.25mg 60%
Vitamin A 0µg 370µg 41%
Phosphorus 285mg 29mg 37%
Vitamin B1 0.421mg 0.07mg 29%
Fiber 8.5g 1.3g 29%
Vitamin B3 4.72mg 0.375mg 27%
Iron 3.01mg 0.86mg 27%
Magnesium 114mg 13mg 24%
Vitamin B6 0.384mg 0.09mg 23%
Carbs 72.85g 2.87g 23%
Protein 11.02g 1.36g 19%
Calories 378kcal 15kcal 18%
Vitamin B2 0.29mg 0.08mg 16%
Zinc 1.68mg 0.18mg 14%
Polyunsaturated fat 2.134g 0.082g 14%
Vitamin B5 0.848mg 0.134mg 14%
Folate 85µg 38µg 12%
Vitamin C 0mg 9.2mg 10%
Fats 4.22g 0.15g 6%
Selenium 2.7µg 0.6µg 4%
Saturated fat 0.723g 0.02g 3%
Calcium 8mg 36mg 3%
Monounsaturated fat 0.773g 0.006g 2%
Choline 13.6mg 2%
Sodium 5mg 28mg 1%
Vitamin E 0.05mg 0.22mg 1%
Fructose 0.43g 1%
Net carbs 64.35g 1.57g N/A
Potassium 195mg 194mg 0%
Sugar 0.78g N/A
Tryptophan 0.119mg 0.009mg 0%
Threonine 0.353mg 0.059mg 0%
Isoleucine 0.465mg 0.084mg 0%
Leucine 1.4mg 0.079mg 0%
Lysine 0.212mg 0.084mg 0%
Methionine 0.221mg 0.016mg 0%
Phenylalanine 0.58mg 0.055mg 0%
Valine 0.578mg 0.07mg 0%
Histidine 0.236mg 0.022mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +710.3%
Contains more FatsFats +2713.3%
Contains more CarbsCarbs +2438.3%
Contains more OtherOther +406.3%
Contains more WaterWater +995.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +12783.3%
Contains more Poly. FatPolyunsaturated fat +2502.4%
Contains less Sat. FatSaturated fat -97.2%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.