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Corn grain vs. Lettuce — In-Depth Nutrition Comparison

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What are the differences between corn grain and lettuce?

  • Corn grain is higher in vitamin B6, copper, magnesium, selenium, vitamin B1, phosphorus, fiber, and carbs, yet lettuce is higher in vitamin K and vitamin A.
  • Lettuce's daily need coverage for vitamin K is 105% more.
  • Corn grain has 26 times more carbs than lettuce. While corn grain has 74.26g of carbs, lettuce has only 2.87g.
  • The glycemic index of lettuce is lower.

We used Corn grain, yellow and Lettuce, green leaf, raw types in this article.

Infographic

Corn grain vs Lettuce infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 2.1% 25% 102% 105% 60% 90% 4.6% 63% 85%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +876.9%
Contains more PotassiumPotassium +47.9%
Contains more IronIron +215.1%
Contains more CopperCopper +982.8%
Contains more ZincZinc +1127.8%
Contains more PhosphorusPhosphorus +624.1%
Contains more ManganeseManganese +94%
Contains more SeleniumSelenium +2483.3%
Contains more CalciumCalcium +414.3%
Contains less SodiumSodium -20%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 3.7% 9.8% 96% 46% 68% 25% 144% 0% 0.75% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 31% 0% 123% 4.4% 18% 18% 7% 8% 21% 0% 316% 29%
Contains more Vitamin EVitamin E +122.7%
Contains more Vitamin B1Vitamin B1 +450%
Contains more Vitamin B2Vitamin B2 +151.3%
Contains more Vitamin B3Vitamin B3 +867.2%
Contains more Vitamin B5Vitamin B5 +216.4%
Contains more Vitamin B6Vitamin B6 +591.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3263.6%
Contains more Vitamin KVitamin K +42000%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn grain Lettuce DV% diff.
Vitamin K 0.3µg 126.3µg 105%
Vitamin B6 0.622mg 0.09mg 41%
Vitamin A 11µg 370µg 40%
Copper 0.314mg 0.029mg 32%
Magnesium 127mg 13mg 27%
Selenium 15.5µg 0.6µg 27%
Phosphorus 210mg 29mg 26%
Vitamin B1 0.385mg 0.07mg 26%
Carbs 74.26g 2.87g 24%
Fiber 7.3g 1.3g 24%
Iron 2.71mg 0.86mg 23%
Vitamin B3 3.627mg 0.375mg 20%
Calories 365kcal 15kcal 18%
Zinc 2.21mg 0.18mg 18%
Protein 9.42g 1.36g 16%
Polyunsaturated fat 2.163g 0.082g 14%
Vitamin C 0mg 9.2mg 10%
Manganese 0.485mg 0.25mg 10%
Vitamin B2 0.201mg 0.08mg 9%
Fats 4.74g 0.15g 7%
Vitamin B5 0.424mg 0.134mg 6%
Folate 19µg 38µg 5%
Calcium 7mg 36mg 3%
Potassium 287mg 194mg 3%
Saturated fat 0.667g 0.02g 3%
Monounsaturated fat 1.251g 0.006g 3%
Vitamin E 0.49mg 0.22mg 2%
Choline 13.6mg 2%
Fructose 0.43g 1%
Protein per 100 calories 2.6g 9.1g N/A
Calories per 10 g protein 387kcal 110kcal N/A
Weight per 100 calories 27g 667g N/A
Unsaturated / Saturated Fat ratio 5.1 4.4 N/A
Net carbs 66.96g 1.57g N/A
Sugar 0.64g 0.78g N/A
Sodium 35mg 28mg 0%
Tryptophan 0.067mg 0.009mg 0%
Threonine 0.354mg 0.059mg 0%
Isoleucine 0.337mg 0.084mg 0%
Leucine 1.155mg 0.079mg 0%
Lysine 0.265mg 0.084mg 0%
Methionine 0.197mg 0.016mg 0%
Phenylalanine 0.463mg 0.055mg 0%
Valine 0.477mg 0.07mg 0%
Histidine 0.287mg 0.022mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 5% 74% 10%
Protein: 9.42 g
Fats: 4.74 g
Carbs: 74.26 g
Water: 10.37 g
Other: 1.21 g
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +592.6%
Contains more FatsFats +3060%
Contains more CarbsCarbs +2487.5%
Contains more WaterWater +815.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 31% 53%
Saturated fat: Sat. Fat 0.667 g
Monounsaturated fat: Mono. Fat 1.251 g
Polyunsaturated fat: Poly. Fat 2.163 g
19% 6% 76%
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 +20750%
Contains more Poly. FatPolyunsaturated fat +2537.8%
Contains less Sat. FatSaturated fat -97%

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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. Corn grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170288/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.