Wheat vs. Lettuce — In-Depth Nutrition Comparison
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How are wheat and lettuce different?
- Wheat is higher in selenium, manganese, phosphorus, copper, vitamin B3, zinc, iron, magnesium, and vitamin B1; however, lettuce is richer in vitamin A.
- Daily need coverage for selenium for wheat is 161% higher.
- Wheat contains 23 times more zinc than lettuce. While wheat contains 4.16mg of zinc, lettuce contains only 0.18mg.
- Lettuce has a lower glycemic index (32) than wheat (50).
Wheat, durum and Lettuce, green leaf, raw are the varieties used in this article.
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 MagnesiumMagnesium | +1007.7% |
| Contains more PotassiumPotassium | +122.2% |
| Contains more IronIron | +309.3% |
| Contains more CopperCopper | +1806.9% |
| Contains more ZincZinc | +2211.1% |
| Contains more PhosphorusPhosphorus | +1651.7% |
| Contains less SodiumSodium | -92.9% |
| Contains more ManganeseManganese | +1104.8% |
| Contains more SeleniumSelenium | +14800% |
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 | +498.6% |
| Contains more Vitamin B2Vitamin B2 | +51.3% |
| Contains more Vitamin B3Vitamin B3 | +1696.8% |
| Contains more Vitamin B5Vitamin B5 | +597.8% |
| Contains more Vitamin B6Vitamin B6 | +365.6% |
| Contains more FolateFolate | +13.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 89.4µg | 0.6µg | 161% |
| Manganese | 3.012mg | 0.25mg | 120% |
| Vitamin K | 126.3µg | 105% | |
| Phosphorus | 508mg | 29mg | 68% |
| Copper | 0.553mg | 0.029mg | 58% |
| Vitamin A | 0µg | 370µg | 41% |
| Vitamin B3 | 6.738mg | 0.375mg | 40% |
| Zinc | 4.16mg | 0.18mg | 36% |
| Iron | 3.52mg | 0.86mg | 33% |
| Magnesium | 144mg | 13mg | 31% |
| Vitamin B1 | 0.419mg | 0.07mg | 29% |
| Vitamin B6 | 0.419mg | 0.09mg | 25% |
| Protein | 13.68g | 1.36g | 25% |
| Carbs | 71.13g | 2.87g | 23% |
| Vitamin B5 | 0.935mg | 0.134mg | 16% |
| Calories | 339kcal | 15kcal | 16% |
| Vitamin C | 0mg | 9.2mg | 10% |
| Potassium | 431mg | 194mg | 7% |
| Polyunsaturated fat | 0.978g | 0.082g | 6% |
| Fiber | 1.3g | 5% | |
| Fats | 2.47g | 0.15g | 4% |
| Vitamin B2 | 0.121mg | 0.08mg | 3% |
| Saturated fat | 0.454g | 0.02g | 2% |
| Choline | 13.6mg | 2% | |
| Monounsaturated fat | 0.344g | 0.006g | 1% |
| Vitamin E | 0.22mg | 1% | |
| Sodium | 2mg | 28mg | 1% |
| Folate | 43µg | 38µg | 1% |
| Fructose | 0.43g | 1% | |
| Net carbs | 71.13g | 1.57g | N/A |
| Calcium | 34mg | 36mg | 0% |
| Sugar | 0.78g | N/A | |
| Tryptophan | 0.176mg | 0.009mg | 0% |
| Threonine | 0.366mg | 0.059mg | 0% |
| Isoleucine | 0.533mg | 0.084mg | 0% |
| Leucine | 0.934mg | 0.079mg | 0% |
| Lysine | 0.303mg | 0.084mg | 0% |
| Methionine | 0.221mg | 0.016mg | 0% |
| Phenylalanine | 0.681mg | 0.055mg | 0% |
| Valine | 0.594mg | 0.07mg | 0% |
| Histidine | 0.322mg | 0.022mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +905.9% |
| Contains more FatsFats | +1546.7% |
| Contains more CarbsCarbs | +2378.4% |
| Contains more OtherOther | +178.1% |
| Contains more WaterWater | +768.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +5633.3% |
| Contains more Poly. FatPolyunsaturated fat | +1092.7% |
| Contains less Sat. FatSaturated fat | -95.6% |