Brown rice vs. Lettuce — In-Depth Nutrition Comparison
Compare
Significant differences between brown rice and lettuce
- Brown rice has more manganese, vitamin B3, phosphorus, selenium, vitamin B1, and copper; however, lettuce is richer in vitamin A, vitamin K, vitamin C, and folate.
- Lettuce covers your daily vitamin A needs 148% more than brown rice.
- Lettuce has 10 times less selenium than brown rice. Brown rice has 5.8µg of selenium, while lettuce has 0.6µg.
- Brown rice has a higher glycemic index. The glycemic index of brown rice is 66, while the glycemic index of lettuce is 32.
Specific food types used in this comparison are Rice, brown, long-grain, cooked and Lettuce, green leaf, raw.
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.
| Contains more MagnesiumMagnesium | +200% |
| Contains more CopperCopper | +265.5% |
| Contains more ZincZinc | +294.4% |
| Contains more PhosphorusPhosphorus | +255.2% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +289.6% |
| Contains more SeleniumSelenium | +866.7% |
| Contains more CalciumCalcium | +1100% |
| Contains more PotassiumPotassium | +125.6% |
| Contains more IronIron | +53.6% |
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 B1Vitamin B1 | +154.3% |
| Contains more Vitamin B3Vitamin B3 | +582.9% |
| Contains more Vitamin B5Vitamin B5 | +183.6% |
| Contains more Vitamin B6Vitamin B6 | +36.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +29.4% |
| Contains more Vitamin B2Vitamin B2 | +15.9% |
| Contains more Vitamin KVitamin K | +63050% |
| Contains more FolateFolate | +322.2% |
| Contains more CholineCholine | +47.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.2µg | 126.3µg | 105% |
| Vitamin A | 0µg | 370µg | 41% |
| Manganese | 0.974mg | 0.25mg | 31% |
| Vitamin B3 | 2.561mg | 0.375mg | 14% |
| Phosphorus | 103mg | 29mg | 11% |
| Vitamin C | 0mg | 9.2mg | 10% |
| Starch | 24.79g | 0g | 10% |
| Vitamin B1 | 0.178mg | 0.07mg | 9% |
| Selenium | 5.8µg | 0.6µg | 9% |
| Copper | 0.106mg | 0.029mg | 9% |
| Carbs | 25.58g | 2.87g | 8% |
| Folate | 9µg | 38µg | 7% |
| Magnesium | 39mg | 13mg | 6% |
| Calories | 123kcal | 15kcal | 5% |
| Vitamin B5 | 0.38mg | 0.134mg | 5% |
| Zinc | 0.71mg | 0.18mg | 5% |
| Iron | 0.56mg | 0.86mg | 4% |
| Potassium | 86mg | 194mg | 3% |
| Calcium | 3mg | 36mg | 3% |
| Protein | 2.74g | 1.36g | 3% |
| Vitamin B6 | 0.123mg | 0.09mg | 3% |
| Polyunsaturated fat | 0.366g | 0.082g | 2% |
| Choline | 9.2mg | 13.6mg | 1% |
| Saturated fat | 0.26g | 0.02g | 1% |
| Monounsaturated fat | 0.369g | 0.006g | 1% |
| Fructose | 0g | 0.43g | 1% |
| Vitamin B2 | 0.069mg | 0.08mg | 1% |
| Fats | 0.97g | 0.15g | 1% |
| Fiber | 1.6g | 1.3g | 1% |
| Sodium | 4mg | 28mg | 1% |
| Net carbs | 23.98g | 1.57g | N/A |
| Sugar | 0.24g | 0.78g | N/A |
| Vitamin E | 0.17mg | 0.22mg | 0% |
| Tryptophan | 0.033mg | 0.009mg | 0% |
| Threonine | 0.095mg | 0.059mg | 0% |
| Isoleucine | 0.109mg | 0.084mg | 0% |
| Leucine | 0.214mg | 0.079mg | 0% |
| Lysine | 0.099mg | 0.084mg | 0% |
| Methionine | 0.058mg | 0.016mg | 0% |
| Phenylalanine | 0.133mg | 0.055mg | 0% |
| Valine | 0.151mg | 0.07mg | 0% |
| Histidine | 0.066mg | 0.022mg | 0% |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Protein:
1.36 g
Fats:
0.15 g
Carbs:
2.87 g
Water:
94.98 g
Other:
0.64 g
| Contains more ProteinProtein | +101.5% |
| Contains more FatsFats | +546.7% |
| Contains more CarbsCarbs | +791.3% |
| Contains more WaterWater | +35.2% |
| Contains more OtherOther | +45.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
Saturated fat:
Sat. Fat
0.02 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.082 g
| Contains more Mono. FatMonounsaturated fat | +6050% |
| Contains more Poly. FatPolyunsaturated fat | +346.3% |
| Contains less Sat. FatSaturated fat | -92.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
