Wheat vs. Lettuce — In-Depth Nutrition Comparison
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Important differences between wheat and lettuce
- Wheat has more selenium, manganese, copper, phosphorus, zinc, vitamin B3, fiber, iron, and magnesium; however, lettuce has more vitamin A.
- Lettuce's daily need coverage for vitamin A is 148% more.
- Wheat has 53 times more selenium than lettuce. Wheat has 31.9µg of selenium, while lettuce has 0.6µg.
- Wheat has a higher glycemic index than lettuce.
The food varieties used in the comparison are Wheat, KAMUT khorasan, cooked and Lettuce, green leaf, raw.
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 | +269.2% |
| Contains more IronIron | +104.7% |
| Contains more CopperCopper | +613.8% |
| Contains more ZincZinc | +922.2% |
| Contains more PhosphorusPhosphorus | +406.9% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +312% |
| Contains more SeleniumSelenium | +5216.7% |
| Contains more CalciumCalcium | +300% |
| Contains more PotassiumPotassium | +18.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +35.7% |
| Contains more Vitamin B3Vitamin B3 | +514.7% |
| Contains more Vitamin B2Vitamin B2 | +166.7% |
| Contains more Vitamin B6Vitamin B6 | +28.6% |
| Contains more FolateFolate | +245.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 126.3µg | 105% | |
| Selenium | 31.9µg | 0.6µg | 57% |
| Vitamin A | 370µg | 41% | |
| Manganese | 1.03mg | 0.25mg | 34% |
| Copper | 0.207mg | 0.029mg | 20% |
| Phosphorus | 147mg | 29mg | 17% |
| Zinc | 1.84mg | 0.18mg | 15% |
| Vitamin B3 | 2.305mg | 0.375mg | 12% |
| Fiber | 4.3g | 1.3g | 12% |
| Iron | 1.76mg | 0.86mg | 11% |
| Vitamin C | 9.2mg | 10% | |
| Protein | 5.71g | 1.36g | 9% |
| Carbs | 27.6g | 2.87g | 8% |
| Magnesium | 48mg | 13mg | 8% |
| Folate | 11µg | 38µg | 7% |
| Calories | 132kcal | 15kcal | 6% |
| Vitamin B2 | 0.03mg | 0.08mg | 4% |
| Vitamin B5 | 0.134mg | 3% | |
| Calcium | 9mg | 36mg | 3% |
| Vitamin B1 | 0.095mg | 0.07mg | 2% |
| Vitamin B6 | 0.07mg | 0.09mg | 2% |
| Choline | 13.6mg | 2% | |
| Fructose | 0.43g | 1% | |
| Sodium | 8mg | 28mg | 1% |
| Potassium | 164mg | 194mg | 1% |
| Fats | 0.83g | 0.15g | 1% |
| Polyunsaturated fat | 0.243g | 0.082g | 1% |
| Net carbs | 23.3g | 1.57g | N/A |
| Sugar | 3.07g | 0.78g | N/A |
| Vitamin E | 0.24mg | 0.22mg | 0% |
| Trans fat | 0.002g | 0g | N/A |
| Saturated fat | 0.077g | 0.02g | 0% |
| Monounsaturated fat | 0.084g | 0.006g | 0% |
| Tryptophan | 0.051mg | 0.009mg | 0% |
| Threonine | 0.172mg | 0.059mg | 0% |
| Isoleucine | 0.22mg | 0.084mg | 0% |
| Leucine | 0.432mg | 0.079mg | 0% |
| Lysine | 0.161mg | 0.084mg | 0% |
| Methionine | 0.097mg | 0.016mg | 0% |
| Phenylalanine | 0.3mg | 0.055mg | 0% |
| Valine | 0.267mg | 0.07mg | 0% |
| Histidine | 0.147mg | 0.022mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +319.9% |
| Contains more FatsFats | +453.3% |
| Contains more CarbsCarbs | +861.7% |
| Contains more WaterWater | +45.7% |
~equal in
Other
~0.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1300% |
| Contains more Poly. FatPolyunsaturated fat | +196.3% |
| Contains less Sat. FatSaturated fat | -74% |
