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  6. Zucchini vs. Red leaf lettuce

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

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The main differences between Zucchini and Red leaf lettuce

  • Zucchini is richer in Vitamin C, yet Red leaf lettuce is richer in Vitamin K, Vitamin A RAE, and Iron.
  • Daily need coverage for Vitamin K from Red leaf lettuce is 113% higher.
  • Zucchini contains 5 times more Sugar than Red leaf lettuce. Zucchini contains 2.5g of Sugar, while Red leaf lettuce contains 0.48g.

Food types used in this article are Squash, summer, zucchini, includes skin, raw and Lettuce, red leaf, raw.

Infographic

Zucchini 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.
Zucchini
Zucchini
6
:
4
Red leaf lettuce
Red leaf lettuce
Contains more Magnesium +50%
Contains more Phosphorus +35.7%
Contains more Potassium +39.6%
Contains less Sodium -68%
Contains more Zinc +60%
Contains more Copper +89.3%
Contains more Calcium +106.3%
Contains more Iron +224.3%
Contains more Manganese +14.7%
Contains more Selenium +650%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
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 Magnesium +50%
Contains more Phosphorus +35.7%
Contains more Potassium +39.6%
Contains less Sodium -68%
Contains more Zinc +60%
Contains more Copper +89.3%
Contains more Calcium +106.3%
Contains more Iron +224.3%
Contains more Manganese +14.7%
Contains more Selenium +650%

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.
Zucchini
Zucchini
5
:
5
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin C +383.8%
Contains more Vitamin B2 +22.1%
Contains more Vitamin B3 +40.5%
Contains more Vitamin B5 +41.7%
Contains more Vitamin B6 +63%
Contains more Vitamin A +3646%
Contains more Vitamin E +25%
Contains more Vitamin B1 +42.2%
Contains more Folate +50%
Contains more Vitamin K +3162.8%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
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 C +383.8%
Contains more Vitamin B2 +22.1%
Contains more Vitamin B3 +40.5%
Contains more Vitamin B5 +41.7%
Contains more Vitamin B6 +63%
Contains more Vitamin A +3646%
Contains more Vitamin E +25%
Contains more Vitamin B1 +42.2%
Contains more Folate +50%
Contains more Vitamin K +3162.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
3
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Fats +45.5%
Contains more Carbs +37.6%
Equal in Protein - 1.33
Equal in Water - 95.64
Equal in Other - 0.55
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 +45.5%
Contains more Carbs +37.6%
Equal in Protein - 1.33
Equal in Water - 95.64
Equal in Other - 0.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
2
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Monounsaturated Fat +120%
Contains more Polyunsaturated fat +26.4%
Contains less Saturated Fat -79.8%
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 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 +120%
Contains more Polyunsaturated fat +26.4%
Contains less Saturated Fat -79.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Zucchini
Zucchini
3
:
0
Red leaf lettuce
Red leaf lettuce
Contains more Sucrose +∞%
Contains more Glucose +435%
Contains more Fructose +392.9%
Zucchini
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 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 Sucrose +∞%
Contains more Glucose +435%
Contains more Fructose +392.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Zucchini 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 Zucchini Red leaf lettuce Opinion
Net carbs 2.11g 1.36g Zucchini
Protein 1.21g 1.33g Red leaf lettuce
Fats 0.32g 0.22g Zucchini
Carbs 3.11g 2.26g Zucchini
Calories 17kcal 16kcal Zucchini
Fructose 1.38g 0.28g Zucchini
Sugar 2.5g 0.48g Red leaf lettuce
Fiber 1g 0.9g Zucchini
Calcium 16mg 33mg Red leaf lettuce
Iron 0.37mg 1.2mg Red leaf lettuce
Magnesium 18mg 12mg Zucchini
Phosphorus 38mg 28mg Zucchini
Potassium 261mg 187mg Zucchini
Sodium 8mg 25mg Zucchini
Zinc 0.32mg 0.2mg Zucchini
Copper 0.053mg 0.028mg Zucchini
Manganese 0.177mg 0.203mg Red leaf lettuce
Selenium 0.2µg 1.5µg Red leaf lettuce
Vitamin A 200IU 7492IU Red leaf lettuce
Vitamin A RAE 10µg 375µg Red leaf lettuce
Vitamin E 0.12mg 0.15mg Red leaf lettuce
Vitamin C 17.9mg 3.7mg Zucchini
Vitamin B1 0.045mg 0.064mg Red leaf lettuce
Vitamin B2 0.094mg 0.077mg Zucchini
Vitamin B3 0.451mg 0.321mg Zucchini
Vitamin B5 0.204mg 0.144mg Zucchini
Vitamin B6 0.163mg 0.1mg Zucchini
Folate 24µg 36µg Red leaf lettuce
Vitamin K 4.3µg 140.3µg Red leaf lettuce
Tryptophan 0.01mg 0.022mg Red leaf lettuce
Threonine 0.029mg 0.048mg Red leaf lettuce
Isoleucine 0.044mg 0.038mg Zucchini
Leucine 0.071mg 0.07mg Zucchini
Lysine 0.067mg 0.045mg Zucchini
Methionine 0.018mg 0.016mg Zucchini
Phenylalanine 0.043mg 0.067mg Red leaf lettuce
Valine 0.054mg 0.048mg Zucchini
Histidine 0.026mg 0.019mg Zucchini
Saturated Fat 0.084g 0.017g Red leaf lettuce
Monounsaturated Fat 0.011g 0.005g Zucchini
Polyunsaturated fat 0.091g 0.072g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini 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
16%
Zucchini
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
12%
Zucchini
14%
Red leaf lettuce

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 17mg)
Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 2.02g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.067g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 15)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.4)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.