Wheat vs. Lettuce — In-Depth Nutrition Comparison

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Important differences between wheat and lettuce

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 10 times more zinc than lettuce. Wheat has 1.84mg of zinc, while lettuce has 0.18mg.
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.

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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.

Wheat

Lettuce

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

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.

Wheat

Lettuce

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

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%

~equal in Vitamin D ~0µg

~equal in Vitamin E ~0.22mg

~equal in Vitamin B12 ~0µg

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%
Fiber	4.3g	1.3g	12%
Vitamin B3	2.305mg	0.375mg	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%
Calcium	9mg	36mg	3%
Vitamin B5		0.134mg	3%
Vitamin B1	0.095mg	0.07mg	2%
Vitamin B6	0.07mg	0.09mg	2%
Choline		13.6mg	2%
Fats	0.83g	0.15g	1%
Potassium	164mg	194mg	1%
Sodium	8mg	28mg	1%
Polyunsaturated fat	0.243g	0.082g	1%
Fructose		0.43g	1%
Protein per 100 calories	4.3g	9.1g	N/A
Calories per 10 g protein	231kcal	110kcal	N/A
Weight per 100 calories	76g	667g	N/A
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%