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Chinese cabbage vs. Lettuce — In-Depth Nutrition Comparison

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How are Chinese cabbage and Lettuce different?

  • Chinese cabbage is higher in Vitamin C, Vitamin B6, Folate, and Calcium, however, Lettuce is richer in Vitamin K, and Vitamin A RAE.
  • Daily need coverage for Vitamin K from Lettuce is 67% higher.
  • Chinese cabbage contains 5 times more Vitamin C than Lettuce. While Chinese cabbage contains 45mg of Vitamin C, Lettuce contains only 9.2mg.

Cabbage, chinese (pak-choi), raw and Lettuce, green leaf, raw are the varieties used in this article.

Infographic

Chinese cabbage vs Lettuce 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 Calcium +191.7%
Contains more Magnesium +46.2%
Contains more Phosphorus +27.6%
Contains more Potassium +29.9%
Contains less Sodium -56.9%
Contains more Copper +38.1%
Contains more Manganese +57.2%
Contains more Selenium +20%
Equal in Iron - 0.86
Equal in Zinc - 0.18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Calcium +191.7%
Contains more Magnesium +46.2%
Contains more Phosphorus +27.6%
Contains more Potassium +29.9%
Contains less Sodium -56.9%
Contains more Copper +38.1%
Contains more Manganese +57.2%
Contains more Selenium +20%
Equal in Iron - 0.86
Equal in Zinc - 0.18

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 C +389.1%
Contains more Vitamin B3 +33.3%
Contains more Vitamin B6 +115.6%
Contains more Folate +73.7%
Contains more Vitamin A +65.7%
Contains more Vitamin E +144.4%
Contains more Vitamin B1 +75%
Contains more Vitamin B2 +14.3%
Contains more Vitamin B5 +52.3%
Contains more Vitamin K +177.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin C +389.1%
Contains more Vitamin B3 +33.3%
Contains more Vitamin B6 +115.6%
Contains more Folate +73.7%
Contains more Vitamin A +65.7%
Contains more Vitamin E +144.4%
Contains more Vitamin B1 +75%
Contains more Vitamin B2 +14.3%
Contains more Vitamin B5 +52.3%
Contains more Vitamin K +177.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +10.3%
Contains more Fats +33.3%
Contains more Other +25%
Contains more Carbs +31.7%
Equal in Protein - 1.36
Equal in Water - 94.98
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 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 Protein +10.3%
Contains more Fats +33.3%
Contains more Other +25%
Contains more Carbs +31.7%
Equal in Protein - 1.36
Equal in Water - 94.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +17.1%
Contains less Saturated Fat -25.9%
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +17.1%
Contains less Saturated Fat -25.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chinese cabbage Lettuce
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese cabbage Lettuce Opinion
Net carbs 1.18g 1.57g Lettuce
Protein 1.5g 1.36g Chinese cabbage
Fats 0.2g 0.15g Chinese cabbage
Carbs 2.18g 2.87g Lettuce
Calories 13kcal 15kcal Lettuce
Fructose 0.43g Lettuce
Sugar 1.18g 0.78g Lettuce
Fiber 1g 1.3g Lettuce
Calcium 105mg 36mg Chinese cabbage
Iron 0.8mg 0.86mg Lettuce
Magnesium 19mg 13mg Chinese cabbage
Phosphorus 37mg 29mg Chinese cabbage
Potassium 252mg 194mg Chinese cabbage
Sodium 65mg 28mg Lettuce
Zinc 0.19mg 0.18mg Chinese cabbage
Copper 0.021mg 0.029mg Lettuce
Manganese 0.159mg 0.25mg Lettuce
Selenium 0.5µg 0.6µg Lettuce
Vitamin A 4468IU 7405IU Lettuce
Vitamin A RAE 223µg 370µg Lettuce
Vitamin E 0.09mg 0.22mg Lettuce
Vitamin C 45mg 9.2mg Chinese cabbage
Vitamin B1 0.04mg 0.07mg Lettuce
Vitamin B2 0.07mg 0.08mg Lettuce
Vitamin B3 0.5mg 0.375mg Chinese cabbage
Vitamin B5 0.088mg 0.134mg Lettuce
Vitamin B6 0.194mg 0.09mg Chinese cabbage
Folate 66µg 38µg Chinese cabbage
Vitamin K 45.5µg 126.3µg Lettuce
Tryptophan 0.015mg 0.009mg Chinese cabbage
Threonine 0.049mg 0.059mg Lettuce
Isoleucine 0.085mg 0.084mg Chinese cabbage
Leucine 0.088mg 0.079mg Chinese cabbage
Lysine 0.089mg 0.084mg Chinese cabbage
Methionine 0.009mg 0.016mg Lettuce
Phenylalanine 0.044mg 0.055mg Lettuce
Valine 0.066mg 0.07mg Lettuce
Histidine 0.026mg 0.022mg Chinese cabbage
Saturated Fat 0.027g 0.02g Lettuce
Monounsaturated Fat 0.015g 0.006g Chinese cabbage
Polyunsaturated fat 0.096g 0.082g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
56%
Chinese cabbage
75%
Lettuce
Minerals Daily Need Coverage Score
16%
Chinese cabbage
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 37mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.007g)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.