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  6. Chinese broccoli vs. Red leaf lettuce

Chinese broccoli vs. Red leaf lettuce — In-Depth Nutrition Comparison

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What are the main differences between Chinese broccoli and Red leaf lettuce?

  • Chinese broccoli is richer in Vitamin C, Folate, Calcium, Fiber, and Vitamin B2, while Red leaf lettuce is higher in Vitamin K, Vitamin A RAE, and Iron.
  • Red leaf lettuce's daily need coverage for Vitamin K is 46% higher.
  • Red leaf lettuce has 8 times less Vitamin C than Chinese broccoli. Chinese broccoli has 28.2mg of Vitamin C, while Red leaf lettuce has 3.7mg.

We used Broccoli, chinese, cooked and Lettuce, red leaf, raw types in this comparison.

Infographic

Chinese broccoli vs Red leaf lettuce infographic
Infographic link

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.
Chinese broccoli
Chinese broccoli
8
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Calcium +203%
Contains more Magnesium +50%
Contains more Phosphorus +46.4%
Contains more Potassium +39.6%
Contains less Sodium -72%
Contains more Zinc +95%
Contains more Copper +117.9%
Contains more Manganese +30%
Contains more Iron +114.3%
Contains more Selenium +15.4%
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Calcium +203%
Contains more Magnesium +50%
Contains more Phosphorus +46.4%
Contains more Potassium +39.6%
Contains less Sodium -72%
Contains more Zinc +95%
Contains more Copper +117.9%
Contains more Manganese +30%
Contains more Iron +114.3%
Contains more Selenium +15.4%

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.
Chinese broccoli
Chinese broccoli
7
:
3
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin E +220%
Contains more Vitamin C +662.2%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B2 +89.6%
Contains more Vitamin B3 +36.1%
Contains more Vitamin B5 +10.4%
Contains more Folate +175%
Contains more Vitamin A +357.4%
Contains more Vitamin B6 +42.9%
Contains more Vitamin K +65.4%
Equal in Vitamin B5 - 0.144
Chinese broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin E +220%
Contains more Vitamin C +662.2%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B2 +89.6%
Contains more Vitamin B3 +36.1%
Contains more Vitamin B5 +10.4%
Contains more Folate +175%
Contains more Vitamin A +357.4%
Contains more Vitamin B6 +42.9%
Contains more Vitamin K +65.4%
Equal in Vitamin B5 - 0.144

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese broccoli
Chinese broccoli
3
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Fats +227.3%
Contains more Carbs +68.6%
Contains more Other +43.6%
Contains more Protein +16.7%
Equal in Water - 95.64
Chinese broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Fats +227.3%
Contains more Carbs +68.6%
Contains more Other +43.6%
Contains more Protein +16.7%
Equal in Water - 95.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese broccoli
Chinese broccoli
2
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +358.3%
Contains less Saturated Fat -84.5%
Chinese broccoli
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +358.3%
Contains less Saturated Fat -84.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinese broccoli Red leaf lettuce Opinion
Net carbs 1.31g 1.36g Red leaf lettuce
Protein 1.14g 1.33g Red leaf lettuce
Fats 0.72g 0.22g Chinese broccoli
Carbs 3.81g 2.26g Chinese broccoli
Calories 22kcal 16kcal Chinese broccoli
Fructose 0.28g Red leaf lettuce
Sugar 0.84g 0.48g Red leaf lettuce
Fiber 2.5g 0.9g Chinese broccoli
Calcium 100mg 33mg Chinese broccoli
Iron 0.56mg 1.2mg Red leaf lettuce
Magnesium 18mg 12mg Chinese broccoli
Phosphorus 41mg 28mg Chinese broccoli
Potassium 261mg 187mg Chinese broccoli
Sodium 7mg 25mg Chinese broccoli
Zinc 0.39mg 0.2mg Chinese broccoli
Copper 0.061mg 0.028mg Chinese broccoli
Manganese 0.264mg 0.203mg Chinese broccoli
Selenium 1.3µg 1.5µg Red leaf lettuce
Vitamin A 1638IU 7492IU Red leaf lettuce
Vitamin A RAE 82µg 375µg Red leaf lettuce
Vitamin E 0.48mg 0.15mg Chinese broccoli
Vitamin C 28.2mg 3.7mg Chinese broccoli
Vitamin B1 0.095mg 0.064mg Chinese broccoli
Vitamin B2 0.146mg 0.077mg Chinese broccoli
Vitamin B3 0.437mg 0.321mg Chinese broccoli
Vitamin B5 0.159mg 0.144mg Chinese broccoli
Vitamin B6 0.07mg 0.1mg Red leaf lettuce
Folate 99µg 36µg Chinese broccoli
Vitamin K 84.8µg 140.3µg Red leaf lettuce
Tryptophan 0.022mg Red leaf lettuce
Threonine 0.048mg Red leaf lettuce
Isoleucine 0.038mg Red leaf lettuce
Leucine 0.07mg Red leaf lettuce
Lysine 0.045mg Red leaf lettuce
Methionine 0.016mg Red leaf lettuce
Phenylalanine 0.067mg Red leaf lettuce
Valine 0.048mg Red leaf lettuce
Histidine 0.019mg Red leaf lettuce
Saturated Fat 0.11g 0.017g Red leaf lettuce
Monounsaturated Fat 0.05g 0.005g Chinese broccoli
Polyunsaturated fat 0.33g 0.072g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Red leaf lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
48%
Chinese broccoli
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
18%
Chinese broccoli
14%
Red leaf lettuce

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 0.36g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.093g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 18mg)
Which food is richer in minerals?
Chinese broccoli
Chinese broccoli is relatively richer in minerals
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/nutrients
  2. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.