Lettuce vs. Wheat — In-Depth Nutrition Comparison

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Important differences between lettuce and wheat

Lettuce has less selenium, manganese, copper, phosphorus, zinc, vitamin B3, fiber, iron, protein, and magnesium.
Wheat's daily need coverage for selenium is 57% more.
Wheat has a higher glycemic index than lettuce.

The food varieties used in the comparison are Lettuce, green leaf, raw and Wheat, KAMUT khorasan, cooked.

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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.

Lettuce

Wheat

Contains more CalciumCalcium	+300%
Contains more PotassiumPotassium	+18.3%

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%

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.

Lettuce

Wheat

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+166.7%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+28.6%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+245.5%

Contains more Vitamin B1Vitamin B1	+35.7%
Contains more Vitamin B3Vitamin B3	+514.7%

~equal in Vitamin D ~µg

~equal in Vitamin E ~0.24mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	126.3µg		105%
Selenium	0.6µg	31.9µg	57%
Vitamin A	370µg		41%
Manganese	0.25mg	1.03mg	34%
Copper	0.029mg	0.207mg	20%
Phosphorus	29mg	147mg	17%
Zinc	0.18mg	1.84mg	15%
Fiber	1.3g	4.3g	12%
Vitamin B3	0.375mg	2.305mg	12%
Iron	0.86mg	1.76mg	11%
Vitamin C	9.2mg		10%
Protein	1.36g	5.71g	9%
Carbs	2.87g	27.6g	8%
Magnesium	13mg	48mg	8%
Folate	38µg	11µg	7%
Calories	15kcal	132kcal	6%
Vitamin B2	0.08mg	0.03mg	4%
Calcium	36mg	9mg	3%
Vitamin B5	0.134mg		3%
Vitamin B1	0.07mg	0.095mg	2%
Vitamin B6	0.09mg	0.07mg	2%
Choline	13.6mg		2%
Fats	0.15g	0.83g	1%
Potassium	194mg	164mg	1%
Sodium	28mg	8mg	1%
Polyunsaturated fat	0.082g	0.243g	1%
Fructose	0.43g		1%
Protein per 100 calories	9.1g	4.3g	N/A
Calories per 10 g protein	110kcal	231kcal	N/A
Weight per 100 calories	667g	76g	N/A
Net carbs	1.57g	23.3g	N/A
Sugar	0.78g	3.07g	N/A
Vitamin E	0.22mg	0.24mg	0%
Trans fat	0g	0.002g	N/A
Saturated fat	0.02g	0.077g	0%
Monounsaturated fat	0.006g	0.084g	0%
Tryptophan	0.009mg	0.051mg	0%
Threonine	0.059mg	0.172mg	0%
Isoleucine	0.084mg	0.22mg	0%
Leucine	0.079mg	0.432mg	0%
Lysine	0.084mg	0.161mg	0%
Methionine	0.016mg	0.097mg	0%
Phenylalanine	0.055mg	0.3mg	0%
Valine	0.07mg	0.267mg	0%
Histidine	0.022mg	0.147mg	0%