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  6. Quinoa vs. Lettuce

Quinoa vs. Lettuce — In-Depth Nutrition Comparison

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Significant differences between Quinoa and Lettuce

  • Quinoa has more Copper, Phosphorus, Manganese, Magnesium, Zinc, Iron, and Fiber, however, Lettuce is richer in Vitamin K, Vitamin A RAE, and Vitamin C.
  • Lettuce covers your daily Vitamin K needs 105% more than Quinoa.
  • Lettuce has 7 times less Copper than Quinoa. Quinoa has 0.192mg of Copper, while Lettuce has 0.029mg.

Specific food types used in this comparison are Quinoa, cooked and Lettuce, green leaf, raw.

Infographic

Quinoa 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.
Quinoa
Quinoa
8
:
2
Lettuce
Lettuce
Contains more Iron +73.3%
Contains more Magnesium +392.3%
Contains more Phosphorus +424.1%
Contains less Sodium -75%
Contains more Zinc +505.6%
Contains more Copper +562.1%
Contains more Manganese +152.4%
Contains more Selenium +366.7%
Contains more Calcium +111.8%
Contains more Potassium +12.8%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Iron +73.3%
Contains more Magnesium +392.3%
Contains more Phosphorus +424.1%
Contains less Sodium -75%
Contains more Zinc +505.6%
Contains more Copper +562.1%
Contains more Manganese +152.4%
Contains more Selenium +366.7%
Contains more Calcium +111.8%
Contains more Potassium +12.8%

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.
Quinoa
Quinoa
6
:
4
Lettuce
Lettuce
Contains more Vitamin E +186.4%
Contains more Vitamin B1 +52.9%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B6 +36.7%
Contains more Folate +10.5%
Contains more Vitamin A +148000%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.375
Equal in Folate - 38
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
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 E +186.4%
Contains more Vitamin B1 +52.9%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B6 +36.7%
Contains more Folate +10.5%
Contains more Vitamin A +148000%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.375
Equal in Folate - 38

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
4
:
1
Lettuce
Lettuce
Contains more Protein +223.5%
Contains more Fats +1180%
Contains more Carbs +642.2%
Contains more Other +20.3%
Contains more Water +32.6%
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 +223.5%
Contains more Fats +1180%
Contains more Carbs +642.2%
Contains more Other +20.3%
Contains more Water +32.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
:
1
Lettuce
Lettuce
Contains more Monounsaturated Fat +8700%
Contains more Polyunsaturated fat +1214.6%
Contains less Saturated Fat -91.3%
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +8700%
Contains more Polyunsaturated fat +1214.6%
Contains less Saturated Fat -91.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Quinoa
Quinoa
1
:
2
Lettuce
Lettuce
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Quinoa
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 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 Starch +∞%
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.
Quinoa Lettuce
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Quinoa Lettuce Opinion
Net carbs 18.5g 1.57g Quinoa
Protein 4.4g 1.36g Quinoa
Fats 1.92g 0.15g Quinoa
Carbs 21.3g 2.87g Quinoa
Calories 120kcal 15kcal Quinoa
Starch 17.63g 0g Quinoa
Fructose 0.43g Lettuce
Sugar 0.87g 0.78g Lettuce
Fiber 2.8g 1.3g Quinoa
Calcium 17mg 36mg Lettuce
Iron 1.49mg 0.86mg Quinoa
Magnesium 64mg 13mg Quinoa
Phosphorus 152mg 29mg Quinoa
Potassium 172mg 194mg Lettuce
Sodium 7mg 28mg Quinoa
Zinc 1.09mg 0.18mg Quinoa
Copper 0.192mg 0.029mg Quinoa
Manganese 0.631mg 0.25mg Quinoa
Selenium 2.8µg 0.6µg Quinoa
Vitamin A 5IU 7405IU Lettuce
Vitamin A RAE 0µg 370µg Lettuce
Vitamin E 0.63mg 0.22mg Quinoa
Vitamin C 0mg 9.2mg Lettuce
Vitamin B1 0.107mg 0.07mg Quinoa
Vitamin B2 0.11mg 0.08mg Quinoa
Vitamin B3 0.412mg 0.375mg Quinoa
Vitamin B5 0.134mg Lettuce
Vitamin B6 0.123mg 0.09mg Quinoa
Folate 42µg 38µg Quinoa
Vitamin K 0µg 126.3µg Lettuce
Tryptophan 0.052mg 0.009mg Quinoa
Threonine 0.131mg 0.059mg Quinoa
Isoleucine 0.157mg 0.084mg Quinoa
Leucine 0.261mg 0.079mg Quinoa
Lysine 0.239mg 0.084mg Quinoa
Methionine 0.096mg 0.016mg Quinoa
Phenylalanine 0.185mg 0.055mg Quinoa
Valine 0.185mg 0.07mg Quinoa
Histidine 0.127mg 0.022mg Quinoa
Saturated Fat 0.231g 0.02g Lettuce
Omega-3 - DHA 0.015g 0g Quinoa
Monounsaturated Fat 0.528g 0.006g Quinoa
Polyunsaturated fat 1.078g 0.082g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa 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
11%
Quinoa
75%
Lettuce
Minerals Daily Need Coverage Score
38%
Quinoa
14%
Lettuce

Comparison summary

Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 21mg)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $0.5)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 0.09g)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.211g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 21)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.