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Vegetable vs. Lettuce — In-Depth Nutrition Comparison

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What are the differences between Vegetable and Lettuce?

  • Vegetable is higher in Fiber, Copper, and Manganese, yet Lettuce is higher in Vitamin K, Vitamin A RAE, and Vitamin C.
  • Lettuce's daily need coverage for Vitamin K is 86% more.
  • Vegetable has 3 times more Fiber than Lettuce. While Vegetable has 4.4g of Fiber, Lettuce has only 1.3g.

We used Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Lettuce, green leaf, raw types in this article.

Infographic

Vegetable vs Lettuce 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.
Vegetable
Vegetable
5
:
5
Lettuce
Lettuce
Contains more Magnesium +69.2%
Contains more Phosphorus +75.9%
Contains more Zinc +172.2%
Contains more Copper +186.2%
Contains more Manganese +51.6%
Contains more Calcium +44%
Contains more Potassium +14.8%
Contains less Sodium -20%
Contains more Selenium +100%
Equal in Iron - 0.86
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Magnesium +69.2%
Contains more Phosphorus +75.9%
Contains more Zinc +172.2%
Contains more Copper +186.2%
Contains more Manganese +51.6%
Contains more Calcium +44%
Contains more Potassium +14.8%
Contains less Sodium -20%
Contains more Selenium +100%
Equal in Iron - 0.86

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.
Vegetable
Vegetable
5
:
5
Lettuce
Lettuce
Contains more Vitamin E +72.7%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +126.9%
Contains more Vitamin B5 +12.7%
Contains more Vitamin A +73.1%
Contains more Vitamin C +187.5%
Contains more Vitamin B6 +21.6%
Contains more Folate +100%
Contains more Vitamin K +437.4%
Equal in Vitamin B1 - 0.07
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin E +72.7%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +126.9%
Contains more Vitamin B5 +12.7%
Contains more Vitamin A +73.1%
Contains more Vitamin C +187.5%
Contains more Vitamin B6 +21.6%
Contains more Folate +100%
Contains more Vitamin K +437.4%
Equal in Vitamin B1 - 0.07

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
3
:
1
Lettuce
Lettuce
Contains more Protein +110.3%
Contains more Carbs +356.1%
Contains more Water +14.1%
Equal in Fats - 0.15
Equal in Other - 0.64
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more Protein +110.3%
Contains more Carbs +356.1%
Contains more Water +14.1%
Equal in Fats - 0.15
Equal in Other - 0.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
1
:
2
Lettuce
Lettuce
Contains more Monounsaturated Fat +66.7%
Contains less Saturated Fat -35.5%
Contains more Polyunsaturated fat +13.9%
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +66.7%
Contains less Saturated Fat -35.5%
Contains more Polyunsaturated fat +13.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vegetable Lettuce Opinion
Net carbs 8.69g 1.57g Vegetable
Protein 2.86g 1.36g Vegetable
Fats 0.15g 0.15g
Carbs 13.09g 2.87g Vegetable
Calories 65kcal 15kcal Vegetable
Fructose 0.43g Lettuce
Sugar 3.12g 0.78g Lettuce
Fiber 4.4g 1.3g Vegetable
Calcium 25mg 36mg Lettuce
Iron 0.82mg 0.86mg Lettuce
Magnesium 22mg 13mg Vegetable
Phosphorus 51mg 29mg Vegetable
Potassium 169mg 194mg Lettuce
Sodium 35mg 28mg Lettuce
Zinc 0.49mg 0.18mg Vegetable
Copper 0.083mg 0.029mg Vegetable
Manganese 0.379mg 0.25mg Vegetable
Selenium 0.3µg 0.6µg Lettuce
Vitamin A 4277IU 7405IU Lettuce
Vitamin A RAE 214µg 370µg Lettuce
Vitamin E 0.38mg 0.22mg Vegetable
Vitamin C 3.2mg 9.2mg Lettuce
Vitamin B1 0.071mg 0.07mg Vegetable
Vitamin B2 0.12mg 0.08mg Vegetable
Vitamin B3 0.851mg 0.375mg Vegetable
Vitamin B5 0.151mg 0.134mg Vegetable
Vitamin B6 0.074mg 0.09mg Lettuce
Folate 19µg 38µg Lettuce
Vitamin K 23.5µg 126.3µg Lettuce
Tryptophan 0.029mg 0.009mg Vegetable
Threonine 0.115mg 0.059mg Vegetable
Isoleucine 0.139mg 0.084mg Vegetable
Leucine 0.19mg 0.079mg Vegetable
Lysine 0.17mg 0.084mg Vegetable
Methionine 0.034mg 0.016mg Vegetable
Phenylalanine 0.12mg 0.055mg Vegetable
Valine 0.149mg 0.07mg Vegetable
Histidine 0.073mg 0.022mg Vegetable
Saturated Fat 0.031g 0.02g Lettuce
Monounsaturated Fat 0.01g 0.006g Vegetable
Polyunsaturated fat 0.072g 0.082g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Lettuce
Low Fats diet Equal
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
36%
Vegetable
75%
Lettuce
Minerals Daily Need Coverage Score
19%
Vegetable
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 2.34g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 34)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/nutrients
  2. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.