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  6. Powdered milk vs. Lettuce

Powdered milk vs. Lettuce — In-Depth Nutrition Comparison

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A recap on differences between powdered milk and lettuce

  • Powdered milk has more vitamin B12, phosphorus, calcium, vitamin B2, vitamin B5, and potassium; however, lettuce is higher in vitamin A and vitamin K.
  • Powdered milk covers your daily vitamin B12 needs 135% more than lettuce.

Food varieties used in this article are Milk, dry, whole, without added vitamin D and Lettuce, green leaf, raw.

Infographic

Powdered 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
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 +553.8%
Contains more CalciumCalcium +2433.3%
Contains more PotassiumPotassium +585.6%
Contains more CopperCopper +175.9%
Contains more ZincZinc +1755.6%
Contains more PhosphorusPhosphorus +2575.9%
Contains more SeleniumSelenium +2616.7%
Contains more IronIron +83%
Contains less SodiumSodium -92.5%
Contains more ManganeseManganese +525%

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 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
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 EVitamin E +163.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +304.3%
Contains more Vitamin B2Vitamin B2 +1406.3%
Contains more Vitamin B3Vitamin B3 +72.3%
Contains more Vitamin B5Vitamin B5 +1594.8%
Contains more Vitamin B6Vitamin B6 +235.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +763.2%
Contains more Vitamin AVitamin A +43.4%
Contains more Vitamin KVitamin K +5640.9%
~equal in Vitamin C ~9.2mg
~equal in Folate ~38µg

All nutrients comparison - raw data values

Nutrient Powdered milk Lettuce DV% diff.
Vitamin B12 3.25µg 0µg 135%
Phosphorus 776mg 29mg 107%
Vitamin K 2.2µg 126.3µg 103%
Calcium 912mg 36mg 88%
Vitamin B2 1.205mg 0.08mg 87%
Saturated fat 16.742g 0.02g 76%
Protein 26.32g 1.36g 50%
Vitamin B5 2.271mg 0.134mg 43%
Fats 26.71g 0.15g 41%
Potassium 1330mg 194mg 33%
Cholesterol 97mg 0mg 32%
Selenium 16.3µg 0.6µg 29%
Zinc 3.34mg 0.18mg 29%
Calories 496kcal 15kcal 24%
Monounsaturated fat 7.924g 0.006g 20%
Choline 117.4mg 13.6mg 19%
Vitamin B1 0.283mg 0.07mg 18%
Magnesium 85mg 13mg 17%
Vitamin B6 0.302mg 0.09mg 16%
Sodium 371mg 28mg 15%
Carbs 38.42g 2.87g 12%
Vitamin A 258µg 370µg 12%
Manganese 0.04mg 0.25mg 9%
Copper 0.08mg 0.029mg 6%
Iron 0.47mg 0.86mg 5%
Fiber 0g 1.3g 5%
Polyunsaturated fat 0.665g 0.082g 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Vitamin B3 0.646mg 0.375mg 2%
Vitamin E 0.58mg 0.22mg 2%
Fructose 0.43g 1%
Vitamin C 8.6mg 9.2mg 1%
Net carbs 38.42g 1.57g N/A
Sugar 38.42g 0.78g N/A
Folate 37µg 38µg 0%
Tryptophan 0.371mg 0.009mg 0%
Threonine 1.188mg 0.059mg 0%
Isoleucine 1.592mg 0.084mg 0%
Leucine 2.578mg 0.079mg 0%
Lysine 2.087mg 0.084mg 0%
Methionine 0.66mg 0.016mg 0%
Phenylalanine 1.271mg 0.055mg 0%
Valine 1.762mg 0.07mg 0%
Histidine 0.714mg 0.022mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 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 +1835.3%
Contains more FatsFats +17706.7%
Contains more CarbsCarbs +1238.7%
Contains more OtherOther +850%
Contains more WaterWater +3745.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 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 +131966.7%
Contains more Poly. FatPolyunsaturated fat +711%
Contains less Sat. FatSaturated fat -99.9%

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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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.