Red leaf lettuce vs. Broccoli — In-Depth Nutrition Comparison
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What are the differences between red leaf lettuce and broccoli?
- Red leaf lettuce is higher in vitamin A, vitamin K, and iron, yet broccoli is higher in vitamin C, vitamin B5, fiber, folate, vitamin B6, and phosphorus.
- Broccoli's daily need coverage for vitamin C is 95% more.
- Red leaf lettuce has 12 times more vitamin A than broccoli. While red leaf lettuce has 375µg of vitamin A, broccoli has only 31µg.
We used Lettuce, red leaf, raw and Broccoli, raw types in this article.
Infographic
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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.
| Contains more IronIron | +64.4% |
| Contains less SodiumSodium | -24.2% |
| Contains more MagnesiumMagnesium | +75% |
| Contains more CalciumCalcium | +42.4% |
| Contains more PotassiumPotassium | +69% |
| Contains more CopperCopper | +75% |
| Contains more ZincZinc | +105% |
| Contains more PhosphorusPhosphorus | +135.7% |
| Contains more SeleniumSelenium | +66.7% |
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.
| Contains more Vitamin AVitamin A | +1109.7% |
| Contains more Vitamin KVitamin K | +38.1% |
| Contains more Vitamin CVitamin C | +2310.8% |
| Contains more Vitamin EVitamin E | +420% |
| Contains more Vitamin B1Vitamin B1 | +10.9% |
| Contains more Vitamin B2Vitamin B2 | +51.9% |
| Contains more Vitamin B3Vitamin B3 | +99.1% |
| Contains more Vitamin B5Vitamin B5 | +297.9% |
| Contains more Vitamin B6Vitamin B6 | +75% |
| Contains more FolateFolate | +75% |
| Contains more CholineCholine | +58.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.33 g
Fats:
0.22 g
Carbs:
2.26 g
Water:
95.64 g
Other:
0.55 g
Protein:
2.82 g
Fats:
0.37 g
Carbs:
6.64 g
Water:
89.3 g
Other:
0.87 g
| Contains more ProteinProtein | +112% |
| Contains more FatsFats | +68.2% |
| Contains more CarbsCarbs | +193.8% |
| Contains more OtherOther | +58.2% |
~equal in
Water
~89.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.072 g
Saturated fat:
Sat. Fat
0.039 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.038 g
| Contains less Sat. FatSaturated fat | -56.4% |
| Contains more Poly. FatPolyunsaturated fat | +89.5% |
| Contains more Mono. FatMonounsaturated fat | +120% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.2 g
Fructose:
0.28 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.1 g
Glucose:
0.49 g
Fructose:
0.68 g
Lactose:
0.21 g
Maltose:
0.21 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +145% |
| Contains more FructoseFructose | +142.9% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 3.7mg | 89.2mg | 95% |
| Vitamin A | 375µg | 31µg | 38% |
| Vitamin K | 140.3µg | 101.6µg | 32% |
| Vitamin B5 | 0.144mg | 0.573mg | 9% |
| Folate | 36µg | 63µg | 7% |
| Fiber | 0.9g | 2.6g | 7% |
| Vitamin B6 | 0.1mg | 0.175mg | 6% |
| Iron | 1.2mg | 0.73mg | 6% |
| Phosphorus | 28mg | 66mg | 5% |
| Vitamin E | 0.15mg | 0.78mg | 4% |
| Potassium | 187mg | 316mg | 4% |
| Vitamin B2 | 0.077mg | 0.117mg | 3% |
| Protein | 1.33g | 2.82g | 3% |
| Vitamin B3 | 0.321mg | 0.639mg | 2% |
| Selenium | 1.5µg | 2.5µg | 2% |
| Zinc | 0.2mg | 0.41mg | 2% |
| Copper | 0.028mg | 0.049mg | 2% |
| Magnesium | 12mg | 21mg | 2% |
| Choline | 11.8mg | 18.7mg | 1% |
| Calories | 16kcal | 34kcal | 1% |
| Vitamin B1 | 0.064mg | 0.071mg | 1% |
| Fructose | 0.28g | 0.68g | 1% |
| Calcium | 33mg | 47mg | 1% |
| Carbs | 2.26g | 6.64g | 1% |
| Fats | 0.22g | 0.37g | 0% |
| Net carbs | 1.36g | 4.04g | N/A |
| Sugar | 0.48g | 1.7g | N/A |
| Sodium | 25mg | 33mg | 0% |
| Manganese | 0.203mg | 0.21mg | 0% |
| Saturated fat | 0.017g | 0.039g | 0% |
| Monounsaturated fat | 0.005g | 0.011g | 0% |
| Polyunsaturated fat | 0.072g | 0.038g | 0% |
| Tryptophan | 0.022mg | 0.033mg | 0% |
| Threonine | 0.048mg | 0.088mg | 0% |
| Isoleucine | 0.038mg | 0.079mg | 0% |
| Leucine | 0.07mg | 0.129mg | 0% |
| Lysine | 0.045mg | 0.135mg | 0% |
| Methionine | 0.016mg | 0.038mg | 0% |
| Phenylalanine | 0.067mg | 0.117mg | 0% |
| Valine | 0.048mg | 0.125mg | 0% |
| Histidine | 0.019mg | 0.059mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
46%
59%
Minerals Daily Need Coverage Score
14%
19%
Comparison summary
Which food is lower in Sugar?
Red leaf lettuce is lower in Sugar (difference - 1.22g)
Which food contains less Sodium?
Red leaf lettuce contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Red leaf lettuce is lower in Saturated fat (difference - 0.022g)
Which food is lower in glycemic index?
Red leaf lettuce is lower in glycemic index (difference - 32)
Which food is cheaper?
Red leaf lettuce is cheaper (difference - $0.4)
Which food is richer in minerals?
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)