Flour vs. Lettuce — In-Depth Nutrition Comparison
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The main differences between flour and lettuce
- Flour has more selenium, vitamin B1, iron, folate, vitamin B3, vitamin B2, manganese, and copper; however, lettuce has more vitamin A and vitamin K.
- Daily need coverage for vitamin A for lettuce is 148% higher.
- Lettuce has 57 times less selenium than flour. Flour has 33.9µg of selenium, while lettuce has 0.6µg.
- Flour has a higher glycemic index than lettuce.
Food types used in this article are Wheat flour, white, all-purpose, enriched, bleached 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 | +69.2% |
| Contains more IronIron | +439.5% |
| Contains more CopperCopper | +396.6% |
| Contains more ZincZinc | +288.9% |
| Contains more PhosphorusPhosphorus | +272.4% |
| Contains less SodiumSodium | -92.9% |
| Contains more ManganeseManganese | +172.8% |
| Contains more SeleniumSelenium | +5550% |
| Contains more CalciumCalcium | +140% |
| Contains more PotassiumPotassium | +81.3% |
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 | +1021.4% |
| Contains more Vitamin B2Vitamin B2 | +517.5% |
| Contains more Vitamin B3Vitamin B3 | +1474.4% |
| Contains more Vitamin B5Vitamin B5 | +226.9% |
| Contains more FolateFolate | +381.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +266.7% |
| Contains more Vitamin B6Vitamin B6 | +104.5% |
| Contains more Vitamin KVitamin K | +42000% |
| Contains more CholineCholine | +30.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.3µg | 126.3µg | 105% |
| Selenium | 33.9µg | 0.6µg | 61% |
| Vitamin B1 | 0.785mg | 0.07mg | 60% |
| Iron | 4.64mg | 0.86mg | 47% |
| Vitamin A | 0µg | 370µg | 41% |
| Folate | 183µg | 38µg | 36% |
| Vitamin B3 | 5.904mg | 0.375mg | 35% |
| Vitamin B2 | 0.494mg | 0.08mg | 32% |
| Carbs | 76.31g | 2.87g | 24% |
| Manganese | 0.682mg | 0.25mg | 19% |
| Protein | 10.33g | 1.36g | 18% |
| Calories | 364kcal | 15kcal | 17% |
| Copper | 0.144mg | 0.029mg | 13% |
| Phosphorus | 108mg | 29mg | 11% |
| Vitamin C | 0mg | 9.2mg | 10% |
| Fiber | 2.7g | 1.3g | 6% |
| Vitamin B5 | 0.438mg | 0.134mg | 6% |
| Zinc | 0.7mg | 0.18mg | 5% |
| Vitamin B6 | 0.044mg | 0.09mg | 4% |
| Potassium | 107mg | 194mg | 3% |
| Polyunsaturated fat | 0.413g | 0.082g | 2% |
| Calcium | 15mg | 36mg | 2% |
| Magnesium | 22mg | 13mg | 2% |
| Saturated fat | 0.155g | 0.02g | 1% |
| Choline | 10.4mg | 13.6mg | 1% |
| Fats | 0.98g | 0.15g | 1% |
| Vitamin E | 0.06mg | 0.22mg | 1% |
| Sodium | 2mg | 28mg | 1% |
| Fructose | 0.43g | 1% | |
| Net carbs | 73.61g | 1.57g | N/A |
| Sugar | 0.27g | 0.78g | N/A |
| Monounsaturated fat | 0.087g | 0.006g | 0% |
| Tryptophan | 0.127mg | 0.009mg | 0% |
| Threonine | 0.281mg | 0.059mg | 0% |
| Isoleucine | 0.357mg | 0.084mg | 0% |
| Leucine | 0.71mg | 0.079mg | 0% |
| Lysine | 0.228mg | 0.084mg | 0% |
| Methionine | 0.183mg | 0.016mg | 0% |
| Phenylalanine | 0.52mg | 0.055mg | 0% |
| Valine | 0.415mg | 0.07mg | 0% |
| Histidine | 0.23mg | 0.022mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +659.6% |
| Contains more FatsFats | +553.3% |
| Contains more CarbsCarbs | +2558.9% |
| Contains more WaterWater | +696.8% |
| Contains more OtherOther | +39.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1350% |
| Contains more Poly. FatPolyunsaturated fat | +403.7% |
| Contains less Sat. FatSaturated fat | -87.1% |
