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  6. Red leaf lettuce vs. Cauliflower

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 K, Vitamin A RAE, and Iron, however, Cauliflower has more Vitamin C, Vitamin B5, Vitamin B6, Choline, and Folate.
  • Red leaf lettuce's daily need coverage for Vitamin K is 104% more.

The food varieties used in the comparison are Lettuce, red leaf, raw and Cauliflower, raw.

Infographic

Red leaf lettuce vs Cauliflower 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.
Red leaf lettuce
Red leaf lettuce
5
:
5
Cauliflower
Cauliflower
Contains more Calcium +50%
Contains more Iron +185.7%
Contains less Sodium -16.7%
Contains more Manganese +31%
Contains more Selenium +150%
Contains more Magnesium +25%
Contains more Phosphorus +57.1%
Contains more Potassium +59.9%
Contains more Zinc +35%
Contains more Copper +39.3%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +50%
Contains more Iron +185.7%
Contains less Sodium -16.7%
Contains more Manganese +31%
Contains more Selenium +150%
Contains more Magnesium +25%
Contains more Phosphorus +57.1%
Contains more Potassium +59.9%
Contains more Zinc +35%
Contains more Copper +39.3%

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.
Red leaf lettuce
Red leaf lettuce
5
:
5
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin E +87.5%
Contains more Vitamin B1 +28%
Contains more Vitamin B2 +28.3%
Contains more Vitamin K +805.2%
Contains more Vitamin C +1202.7%
Contains more Vitamin B3 +57.9%
Contains more Vitamin B5 +363.2%
Contains more Vitamin B6 +84%
Contains more Folate +58.3%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +87.5%
Contains more Vitamin B1 +28%
Contains more Vitamin B2 +28.3%
Contains more Vitamin K +805.2%
Contains more Vitamin C +1202.7%
Contains more Vitamin B3 +57.9%
Contains more Vitamin B5 +363.2%
Contains more Vitamin B6 +84%
Contains more Folate +58.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
1
:
4
Cauliflower
Cauliflower
Contains more Protein +44.4%
Contains more Fats +27.3%
Contains more Carbs +119.9%
Contains more Other +38.2%
Equal in Water - 92.07
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Protein +44.4%
Contains more Fats +27.3%
Contains more Carbs +119.9%
Contains more Other +38.2%
Equal in Water - 92.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
2
:
1
Cauliflower
Cauliflower
Contains less Saturated Fat -86.9%
Contains more Polyunsaturated fat +132.3%
Contains more Monounsaturated Fat +580%
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -86.9%
Contains more Polyunsaturated fat +132.3%
Contains more Monounsaturated Fat +580%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
0
:
2
Cauliflower
Cauliflower
Contains more Glucose +370%
Contains more Fructose +246.4%
Red leaf lettuce
42% 58%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.2 g
Fructose: 0.28 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cauliflower
49% 51%
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 Glucose +370%
Contains more Fructose +246.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Red leaf lettuce Cauliflower
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Cauliflower Opinion
Net carbs 1.36g 2.97g Cauliflower
Protein 1.33g 1.92g Cauliflower
Fats 0.22g 0.28g Cauliflower
Carbs 2.26g 4.97g Cauliflower
Calories 16kcal 25kcal Cauliflower
Fructose 0.28g 0.97g Cauliflower
Sugar 0.48g 1.91g Red leaf lettuce
Fiber 0.9g 2g Cauliflower
Calcium 33mg 22mg Red leaf lettuce
Iron 1.2mg 0.42mg Red leaf lettuce
Magnesium 12mg 15mg Cauliflower
Phosphorus 28mg 44mg Cauliflower
Potassium 187mg 299mg Cauliflower
Sodium 25mg 30mg Red leaf lettuce
Zinc 0.2mg 0.27mg Cauliflower
Copper 0.028mg 0.039mg Cauliflower
Manganese 0.203mg 0.155mg Red leaf lettuce
Selenium 1.5µg 0.6µg Red leaf lettuce
Vitamin A 7492IU 0IU Red leaf lettuce
Vitamin A RAE 375µg 0µg Red leaf lettuce
Vitamin E 0.15mg 0.08mg Red leaf lettuce
Vitamin C 3.7mg 48.2mg Cauliflower
Vitamin B1 0.064mg 0.05mg Red leaf lettuce
Vitamin B2 0.077mg 0.06mg Red leaf lettuce
Vitamin B3 0.321mg 0.507mg Cauliflower
Vitamin B5 0.144mg 0.667mg Cauliflower
Vitamin B6 0.1mg 0.184mg Cauliflower
Folate 36µg 57µg Cauliflower
Vitamin K 140.3µg 15.5µg Red leaf lettuce
Tryptophan 0.022mg 0.02mg Red leaf lettuce
Threonine 0.048mg 0.076mg Cauliflower
Isoleucine 0.038mg 0.071mg Cauliflower
Leucine 0.07mg 0.106mg Cauliflower
Lysine 0.045mg 0.217mg Cauliflower
Methionine 0.016mg 0.02mg Cauliflower
Phenylalanine 0.067mg 0.065mg Red leaf lettuce
Valine 0.048mg 0.125mg Cauliflower
Histidine 0.019mg 0.056mg Cauliflower
Saturated Fat 0.017g 0.13g Red leaf lettuce
Monounsaturated Fat 0.005g 0.034g Cauliflower
Polyunsaturated fat 0.072g 0.031g Red leaf lettuce
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Cauliflower
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
76%
Red leaf lettuce
30%
Cauliflower
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 1.43g)
Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.113g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 0)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.