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  6. Lettuce vs. Chinese cabbage

Lettuce vs. Chinese cabbage — In-Depth Nutrition Comparison

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How are Lettuce and Chinese cabbage different?

  • Lettuce is higher in Vitamin K, and Vitamin A RAE, however, Chinese cabbage is richer in Vitamin C, Vitamin B6, Folate, and Calcium.
  • Daily need coverage for Vitamin K from Lettuce is 67% higher.
  • Lettuce contains 2 times more Choline than Chinese cabbage. While Lettuce contains 13.6mg of Choline, Chinese cabbage contains only 6.4mg.

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

Infographic

Lettuce vs Chinese cabbage 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.
Lettuce
Lettuce
5
:
5
Chinese cabbage
Chinese cabbage
Contains less Sodium -56.9%
Contains more Copper +38.1%
Contains more Manganese +57.2%
Contains more Selenium +20%
Contains more Calcium +191.7%
Contains more Magnesium +46.2%
Contains more Phosphorus +27.6%
Contains more Potassium +29.9%
Equal in Iron - 0.8
Equal in Zinc - 0.19
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Contains less Sodium -56.9%
Contains more Copper +38.1%
Contains more Manganese +57.2%
Contains more Selenium +20%
Contains more Calcium +191.7%
Contains more Magnesium +46.2%
Contains more Phosphorus +27.6%
Contains more Potassium +29.9%
Equal in Iron - 0.8
Equal in Zinc - 0.19

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.
Lettuce
Lettuce
6
:
4
Chinese cabbage
Chinese cabbage
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%
Contains more Vitamin C +389.1%
Contains more Vitamin B3 +33.3%
Contains more Vitamin B6 +115.6%
Contains more Folate +73.7%
Lettuce
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%
Chinese cabbage
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%
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%
Contains more Vitamin C +389.1%
Contains more Vitamin B3 +33.3%
Contains more Vitamin B6 +115.6%
Contains more Folate +73.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lettuce
Lettuce
1
:
4
Chinese cabbage
Chinese cabbage
Contains more Carbs +31.7%
Contains more Protein +10.3%
Contains more Fats +33.3%
Contains more Other +25%
Equal in Water - 95.32
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more Carbs +31.7%
Contains more Protein +10.3%
Contains more Fats +33.3%
Contains more Other +25%
Equal in Water - 95.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lettuce
Lettuce
1
:
2
Chinese cabbage
Chinese cabbage
Contains less Saturated Fat -25.9%
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +17.1%
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Contains less Saturated Fat -25.9%
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +17.1%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Chinese cabbage
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
75%
Lettuce
56%
Chinese cabbage
Minerals Daily Need Coverage Score
14%
Lettuce
16%
Chinese cabbage

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/nutrients
  2. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.