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  6. Rutabagas vs. Red leaf lettuce

Rutabagas vs. Red leaf lettuce — In-Depth Nutrition Comparison

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Important differences between Rutabagas and Red leaf lettuce

  • Rutabagas have more Vitamin C, and Fiber, however, Red leaf lettuce have more Vitamin K, Vitamin A RAE, and Iron.
  • Red leaf lettuce's daily need coverage for Vitamin K is 117% more.
  • Rutabagas have 9 times more Sugar than Red leaf lettuce. Rutabagas have 4.46g of Sugar, while Red leaf lettuce has 0.48g.

The food varieties used in the comparison are Rutabagas, raw and Lettuce, red leaf, raw.

Infographic

Rutabagas 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.
Rutabagas
Rutabagas
7
:
3
Red leaf lettuce
Red leaf lettuce
Contains more Calcium +30.3%
Contains more Magnesium +66.7%
Contains more Phosphorus +89.3%
Contains more Potassium +63.1%
Contains less Sodium -52%
Contains more Zinc +20%
Contains more Copper +14.3%
Contains more Iron +172.7%
Contains more Manganese +55%
Contains more Selenium +114.3%
Rutabagas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 4%
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 +30.3%
Contains more Magnesium +66.7%
Contains more Phosphorus +89.3%
Contains more Potassium +63.1%
Contains less Sodium -52%
Contains more Zinc +20%
Contains more Copper +14.3%
Contains more Iron +172.7%
Contains more Manganese +55%
Contains more Selenium +114.3%

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.
Rutabagas
Rutabagas
5
:
4
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin E +100%
Contains more Vitamin C +575.7%
Contains more Vitamin B1 +40.6%
Contains more Vitamin B3 +118.1%
Contains more Vitamin B5 +11.1%
Contains more Vitamin A +374500%
Contains more Vitamin B2 +92.5%
Contains more Folate +71.4%
Contains more Vitamin K +46666.7%
Equal in Vitamin B5 - 0.144
Equal in Vitamin B6 - 0.1
Rutabagas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
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 +100%
Contains more Vitamin C +575.7%
Contains more Vitamin B1 +40.6%
Contains more Vitamin B3 +118.1%
Contains more Vitamin B5 +11.1%
Contains more Vitamin A +374500%
Contains more Vitamin B2 +92.5%
Contains more Folate +71.4%
Contains more Vitamin K +46666.7%
Equal in Vitamin B5 - 0.144
Equal in Vitamin B6 - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rutabagas
Rutabagas
2
:
3
Red leaf lettuce
Red leaf lettuce
Contains more Carbs +281.4%
Contains more Other +29.1%
Contains more Protein +23.1%
Contains more Fats +37.5%
Equal in Water - 95.64
Rutabagas
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 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 Carbs +281.4%
Contains more Other +29.1%
Contains more Protein +23.1%
Contains more Fats +37.5%
Equal in Water - 95.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rutabagas
Rutabagas
2
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +22.2%
Contains less Saturated Fat -37%
Rutabagas
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 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 +400%
Contains more Polyunsaturated fat +22.2%
Contains less Saturated Fat -37%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rutabagas
Rutabagas
5
:
0
Red leaf lettuce
Red leaf lettuce
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +1050%
Contains more Fructose +475%
Contains more Maltose +∞%
Rutabagas
8% 11% 47% 33%
Starch: 0.4 g
Sucrose: 0.53 g
Glucose: 2.3 g
Fructose: 1.61 g
Lactose: 0 g
Maltose: 0.02 g
Galactose: 0 g
Red leaf lettuce
42% 58%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.2 g
Fructose: 0.28 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +1050%
Contains more Fructose +475%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rutabagas Red leaf lettuce Opinion
Net carbs 6.32g 1.36g Rutabagas
Protein 1.08g 1.33g Red leaf lettuce
Fats 0.16g 0.22g Red leaf lettuce
Carbs 8.62g 2.26g Rutabagas
Calories 37kcal 16kcal Rutabagas
Starch 0.4g 0g Rutabagas
Fructose 1.61g 0.28g Rutabagas
Sugar 4.46g 0.48g Red leaf lettuce
Fiber 2.3g 0.9g Rutabagas
Calcium 43mg 33mg Rutabagas
Iron 0.44mg 1.2mg Red leaf lettuce
Magnesium 20mg 12mg Rutabagas
Phosphorus 53mg 28mg Rutabagas
Potassium 305mg 187mg Rutabagas
Sodium 12mg 25mg Rutabagas
Zinc 0.24mg 0.2mg Rutabagas
Copper 0.032mg 0.028mg Rutabagas
Manganese 0.131mg 0.203mg Red leaf lettuce
Selenium 0.7µg 1.5µg Red leaf lettuce
Vitamin A 2IU 7492IU Red leaf lettuce
Vitamin A RAE 0µg 375µg Red leaf lettuce
Vitamin E 0.3mg 0.15mg Rutabagas
Vitamin C 25mg 3.7mg Rutabagas
Vitamin B1 0.09mg 0.064mg Rutabagas
Vitamin B2 0.04mg 0.077mg Red leaf lettuce
Vitamin B3 0.7mg 0.321mg Rutabagas
Vitamin B5 0.16mg 0.144mg Rutabagas
Vitamin B6 0.1mg 0.1mg
Folate 21µg 36µg Red leaf lettuce
Vitamin K 0.3µg 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 0.027g 0.017g Red leaf lettuce
Monounsaturated Fat 0.025g 0.005g Rutabagas
Polyunsaturated fat 0.088g 0.072g Rutabagas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas 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
15%
Rutabagas
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
13%
Rutabagas
14%
Red leaf lettuce

Comparison summary

Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 13mg)
Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 3.98g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 72)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $2.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.