Red leaf lettuce vs. Cauliflower — In-Depth Nutrition Comparison
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Important differences between red leaf lettuce and cauliflower
- Red leaf lettuce has more vitamin A, vitamin K, and iron; however, cauliflower has more vitamin C, vitamin B5, vitamin B6, choline, and folate.
- Red leaf lettuce's daily need coverage for vitamin A is 150% more.
- Red leaf lettuce has 9 times more vitamin K than cauliflower. Red leaf lettuce has 140.3µg of vitamin K, while cauliflower has 15.5µg.
The food varieties used in the comparison are Lettuce, red leaf, raw and Cauliflower, raw.
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 CalciumCalcium | +50% |
| Contains more IronIron | +185.7% |
| Contains less SodiumSodium | -16.7% |
| Contains more ManganeseManganese | +31% |
| Contains more SeleniumSelenium | +150% |
| Contains more MagnesiumMagnesium | +25% |
| Contains more PotassiumPotassium | +59.9% |
| Contains more CopperCopper | +39.3% |
| Contains more ZincZinc | +35% |
| Contains more PhosphorusPhosphorus | +57.1% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +87.5% |
| Contains more Vitamin B1Vitamin B1 | +28% |
| Contains more Vitamin B2Vitamin B2 | +28.3% |
| Contains more Vitamin KVitamin K | +805.2% |
| Contains more Vitamin CVitamin C | +1202.7% |
| Contains more Vitamin B3Vitamin B3 | +57.9% |
| Contains more Vitamin B5Vitamin B5 | +363.2% |
| Contains more Vitamin B6Vitamin B6 | +84% |
| Contains more FolateFolate | +58.3% |
| Contains more CholineCholine | +275.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 140.3µg | 15.5µg | 104% |
| Vitamin C | 3.7mg | 48.2mg | 49% |
| Vitamin A | 375µg | 0µg | 42% |
| Vitamin B5 | 0.144mg | 0.667mg | 10% |
| Iron | 1.2mg | 0.42mg | 10% |
| Choline | 11.8mg | 44.3mg | 6% |
| Vitamin B6 | 0.1mg | 0.184mg | 6% |
| Folate | 36µg | 57µg | 5% |
| Fiber | 0.9g | 2g | 4% |
| Potassium | 187mg | 299mg | 3% |
| Selenium | 1.5µg | 0.6µg | 2% |
| Manganese | 0.203mg | 0.155mg | 2% |
| Phosphorus | 28mg | 44mg | 2% |
| Vitamin B3 | 0.321mg | 0.507mg | 1% |
| Protein | 1.33g | 1.92g | 1% |
| Vitamin B1 | 0.064mg | 0.05mg | 1% |
| Vitamin B2 | 0.077mg | 0.06mg | 1% |
| Zinc | 0.2mg | 0.27mg | 1% |
| Calcium | 33mg | 22mg | 1% |
| Magnesium | 12mg | 15mg | 1% |
| Carbs | 2.26g | 4.97g | 1% |
| Saturated fat | 0.017g | 0.13g | 1% |
| Fructose | 0.28g | 0.97g | 1% |
| Copper | 0.028mg | 0.039mg | 1% |
| Calories | 16kcal | 25kcal | 0% |
| Fats | 0.22g | 0.28g | 0% |
| Net carbs | 1.36g | 2.97g | N/A |
| Sugar | 0.48g | 1.91g | N/A |
| Sodium | 25mg | 30mg | 0% |
| Vitamin E | 0.15mg | 0.08mg | 0% |
| Monounsaturated fat | 0.005g | 0.034g | 0% |
| Polyunsaturated fat | 0.072g | 0.031g | 0% |
| Tryptophan | 0.022mg | 0.02mg | 0% |
| Threonine | 0.048mg | 0.076mg | 0% |
| Isoleucine | 0.038mg | 0.071mg | 0% |
| Leucine | 0.07mg | 0.106mg | 0% |
| Lysine | 0.045mg | 0.217mg | 0% |
| Methionine | 0.016mg | 0.02mg | 0% |
| Phenylalanine | 0.067mg | 0.065mg | 0% |
| Valine | 0.048mg | 0.125mg | 0% |
| Histidine | 0.019mg | 0.056mg | 0% |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
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:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more ProteinProtein | +44.4% |
| Contains more FatsFats | +27.3% |
| Contains more CarbsCarbs | +119.9% |
| Contains more OtherOther | +38.2% |
~equal in
Water
~92.07g
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
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
| Contains less Sat. FatSaturated fat | -86.9% |
| Contains more Poly. FatPolyunsaturated fat | +132.3% |
| Contains more Mono. FatMonounsaturated fat | +580% |
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 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +370% |
| Contains more FructoseFructose | +246.4% |
~equal in
Starch
~0g
~equal in
Sucrose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
