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  6. Chinese cabbage vs. Lettuce

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.
  • Daily need coverage for vitamin K for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +46.2%
Contains more CalciumCalcium +191.7%
Contains more PotassiumPotassium +29.9%
Contains more PhosphorusPhosphorus +27.6%
Contains more CopperCopper +38.1%
Contains less SodiumSodium -56.9%
Contains more ManganeseManganese +57.2%
Contains more SeleniumSelenium +20%
~equal in Iron ~0.86mg
~equal in Zinc ~0.18mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin CVitamin C +389.1%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin B6Vitamin B6 +115.6%
Contains more FolateFolate +73.7%
Contains more Vitamin AVitamin A +65.9%
Contains more Vitamin EVitamin E +144.4%
Contains more Vitamin B1Vitamin B1 +75%
Contains more Vitamin B2Vitamin B2 +14.3%
Contains more Vitamin B5Vitamin B5 +52.3%
Contains more Vitamin KVitamin K +177.6%
Contains more CholineCholine +112.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Lettuce DV% diff.
Vitamin K 45.5µg 126.3µg 67%
Vitamin C 45mg 9.2mg 40%
Vitamin A 223µg 370µg 16%
Vitamin B6 0.194mg 0.09mg 8%
Folate 66µg 38µg 7%
Calcium 105mg 36mg 7%
Manganese 0.159mg 0.25mg 4%
Vitamin B1 0.04mg 0.07mg 3%
Sodium 65mg 28mg 2%
Potassium 252mg 194mg 2%
Choline 6.4mg 13.6mg 1%
Vitamin B5 0.088mg 0.134mg 1%
Vitamin B3 0.5mg 0.375mg 1%
Vitamin B2 0.07mg 0.08mg 1%
Vitamin E 0.09mg 0.22mg 1%
Fructose 0.43g 1%
Phosphorus 37mg 29mg 1%
Fiber 1g 1.3g 1%
Copper 0.021mg 0.029mg 1%
Magnesium 19mg 13mg 1%
Iron 0.8mg 0.86mg 1%
Calories 13kcal 15kcal 0%
Protein 1.5g 1.36g 0%
Fats 0.2g 0.15g 0%
Carbs 2.18g 2.87g 0%
Net carbs 1.18g 1.57g N/A
Sugar 1.18g 0.78g N/A
Zinc 0.19mg 0.18mg 0%
Selenium 0.5µg 0.6µg 0%
Saturated fat 0.027g 0.02g 0%
Monounsaturated fat 0.015g 0.006g 0%
Polyunsaturated fat 0.096g 0.082g 0%
Tryptophan 0.015mg 0.009mg 0%
Threonine 0.049mg 0.059mg 0%
Isoleucine 0.085mg 0.084mg 0%
Leucine 0.088mg 0.079mg 0%
Lysine 0.089mg 0.084mg 0%
Methionine 0.009mg 0.016mg 0%
Phenylalanine 0.044mg 0.055mg 0%
Valine 0.066mg 0.07mg 0%
Histidine 0.026mg 0.022mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 FatsFats +33.3%
Contains more OtherOther +25%
Contains more CarbsCarbs +31.7%
~equal in Protein ~1.36g
~equal in Water ~94.98g

Fat Type Comparison

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

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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.