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Red leaf lettuce vs. Corn — In-Depth Nutrition Comparison

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A recap on the differences between red leaf lettuce and corn

  • Red leaf lettuce is higher in vitamin A, vitamin K, and iron, yet corn is higher in vitamin B5, vitamin B3, phosphorus, and fiber.
  • Red leaf lettuce covers your daily vitamin A needs 145% more than corn.
  • Red leaf lettuce contains 351 times more vitamin K than corn. While red leaf lettuce contains 140.3µg of vitamin K, corn contains only 0.4µg.

Food varieties used in this article are Lettuce, red leaf, raw and Corn, sweet, yellow, cooked, boiled, drained, without salt.

Infographic

Red leaf lettuce vs Corn 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Corn
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Contains more CalciumCalcium +1000%
Contains more IronIron +166.7%
Contains more ManganeseManganese +21.6%
Contains more SeleniumSelenium +650%
Contains more MagnesiumMagnesium +116.7%
Contains more PotassiumPotassium +16.6%
Contains more CopperCopper +75%
Contains more ZincZinc +210%
Contains more PhosphorusPhosphorus +175%
Contains less SodiumSodium -96%

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 12% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Corn
6
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 18% 4.3% 1.8% 0% 23% 13% 32% 48% 32% 0% 1% 17% 16%
Contains more Vitamin AVitamin A +2784.6%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B2Vitamin B2 +35.1%
Contains more Vitamin KVitamin K +34975%
Contains more FolateFolate +56.5%
Contains more Vitamin CVitamin C +48.6%
Contains more Vitamin B1Vitamin B1 +45.3%
Contains more Vitamin B3Vitamin B3 +424.3%
Contains more Vitamin B5Vitamin B5 +450%
Contains more Vitamin B6Vitamin B6 +39%
Contains more CholineCholine +146.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Corn DV% diff.
Vitamin K 140.3µg 0.4µg 117%
Vitamin A 375µg 13µg 40%
Vitamin B5 0.144mg 0.792mg 13%
Iron 1.2mg 0.45mg 9%
Vitamin B3 0.321mg 1.683mg 9%
Phosphorus 28mg 77mg 7%
Fiber 0.9g 2.4g 6%
Carbs 2.26g 20.98g 6%
Zinc 0.2mg 0.62mg 4%
Calories 16kcal 96kcal 4%
Protein 1.33g 3.41g 4%
Polyunsaturated fat 0.072g 0.603g 4%
Vitamin B6 0.1mg 0.139mg 3%
Calcium 33mg 3mg 3%
Magnesium 12mg 26mg 3%
Starch 0g 7.17g 3%
Folate 36µg 23µg 3%
Choline 11.8mg 29.1mg 3%
Vitamin B2 0.077mg 0.057mg 2%
Vitamin B1 0.064mg 0.093mg 2%
Selenium 1.5µg 0.2µg 2%
Vitamin C 3.7mg 5.5mg 2%
Manganese 0.203mg 0.167mg 2%
Fats 0.22g 1.5g 2%
Copper 0.028mg 0.049mg 2%
Saturated fat 0.017g 0.197g 1%
Monounsaturated fat 0.005g 0.374g 1%
Fructose 0.28g 0.79g 1%
Sodium 25mg 1mg 1%
Potassium 187mg 218mg 1%
Net carbs 1.36g 18.58g N/A
Sugar 0.48g 4.54g N/A
Vitamin E 0.15mg 0.09mg 0%
Tryptophan 0.022mg 0.023mg 0%
Threonine 0.048mg 0.133mg 0%
Isoleucine 0.038mg 0.133mg 0%
Leucine 0.07mg 0.358mg 0%
Lysine 0.045mg 0.141mg 0%
Methionine 0.016mg 0.069mg 0%
Phenylalanine 0.067mg 0.155mg 0%
Valine 0.048mg 0.191mg 0%
Histidine 0.019mg 0.091mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Corn
4
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more WaterWater +30.3%
Contains more ProteinProtein +156.4%
Contains more FatsFats +581.8%
Contains more CarbsCarbs +828.3%
Contains more OtherOther +27.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
Corn
2
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains less Sat. FatSaturated fat -91.4%
Contains more Mono. FatMonounsaturated fat +7380%
Contains more Poly. FatPolyunsaturated fat +737.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Corn
5
61% 23% 7% 7%
Starch: 7.17 g
Sucrose: 2.74 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +320%
Contains more FructoseFructose +182.1%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/nutrients
  2. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.