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  6. Chinese cabbage vs. Red leaf lettuce

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

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Summary of differences between Chinese cabbage and Red leaf lettuce

  • Chinese cabbage has more Vitamin C, Folate, Vitamin B6, and Calcium, however, Red leaf lettuce is higher in Vitamin K, and Vitamin A.
  • Red leaf lettuce covers your daily need of Vitamin K 79% more than Chinese cabbage.
  • Chinese cabbage has 12 times more Vitamin C than Red leaf lettuce. While Chinese cabbage has 45mg of Vitamin C, Red leaf lettuce has only 3.7mg.

These are the specific foods used in this comparison Cabbage, chinese (pak-choi), raw and Lettuce, red leaf, raw.

Infographic

Chinese cabbage 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.
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 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Contains more MagnesiumMagnesium +58.3%
Contains more CalciumCalcium +218.2%
Contains more PotassiumPotassium +34.8%
Contains more PhosphorusPhosphorus +32.1%
Contains more IronIron +50%
Contains more CopperCopper +33.3%
Contains less SodiumSodium -61.5%
Contains more ManganeseManganese +27.7%
Contains more SeleniumSelenium +200%
~equal in Zinc ~0.2mg

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% 268% 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 12% 450% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Contains more Vitamin CVitamin C +1116.2%
Contains more Vitamin B3Vitamin B3 +55.8%
Contains more Vitamin B6Vitamin B6 +94%
Contains more FolateFolate +83.3%
Contains more Vitamin AVitamin A +67.7%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B5Vitamin B5 +63.6%
Contains more Vitamin KVitamin K +208.4%
Contains more CholineCholine +84.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.077mg
~equal in Vitamin B12 ~0µg

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
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more ProteinProtein +12.8%
Contains more OtherOther +45.5%
~equal in Fats ~0.22g
~equal in Carbs ~2.26g
~equal in Water ~95.64g

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
18% 5% 77%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated Fat +200%
Contains more Poly. FatPolyunsaturated fat +33.3%
Contains less Sat. FatSaturated Fat -37%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chinese cabbage Red leaf lettuce
Lower in Sugar ok
Lower in Sodium 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 Chinese cabbage Red leaf lettuce Opinion
Calories 13kcal 16kcal Red leaf lettuce
Protein 1.5g 1.33g Chinese cabbage
Fats 0.2g 0.22g Red leaf lettuce
Vitamin C 45mg 3.7mg Chinese cabbage
Net carbs 1.18g 1.36g Red leaf lettuce
Carbs 2.18g 2.26g Red leaf lettuce
Magnesium 19mg 12mg Chinese cabbage
Calcium 105mg 33mg Chinese cabbage
Potassium 252mg 187mg Chinese cabbage
Iron 0.8mg 1.2mg Red leaf lettuce
Sugar 1.18g 0.48g Red leaf lettuce
Fiber 1g 0.9g Chinese cabbage
Copper 0.021mg 0.028mg Red leaf lettuce
Zinc 0.19mg 0.2mg Red leaf lettuce
Phosphorus 37mg 28mg Chinese cabbage
Sodium 65mg 25mg Red leaf lettuce
Vitamin A 4468IU 7492IU Red leaf lettuce
Vitamin A 223µg 375µg Red leaf lettuce
Vitamin E 0.09mg 0.15mg Red leaf lettuce
Manganese 0.159mg 0.203mg Red leaf lettuce
Selenium 0.5µg 1.5µg Red leaf lettuce
Vitamin B1 0.04mg 0.064mg Red leaf lettuce
Vitamin B2 0.07mg 0.077mg Red leaf lettuce
Vitamin B3 0.5mg 0.321mg Chinese cabbage
Vitamin B5 0.088mg 0.144mg Red leaf lettuce
Vitamin B6 0.194mg 0.1mg Chinese cabbage
Vitamin K 45.5µg 140.3µg Red leaf lettuce
Folate 66µg 36µg Chinese cabbage
Choline 6.4mg 11.8mg Red leaf lettuce
Saturated Fat 0.027g 0.017g Red leaf lettuce
Monounsaturated Fat 0.015g 0.005g Chinese cabbage
Polyunsaturated fat 0.096g 0.072g Chinese cabbage
Tryptophan 0.015mg 0.022mg Red leaf lettuce
Threonine 0.049mg 0.048mg Chinese cabbage
Isoleucine 0.085mg 0.038mg Chinese cabbage
Leucine 0.088mg 0.07mg Chinese cabbage
Lysine 0.089mg 0.045mg Chinese cabbage
Methionine 0.009mg 0.016mg Red leaf lettuce
Phenylalanine 0.044mg 0.067mg Red leaf lettuce
Valine 0.066mg 0.048mg Chinese cabbage
Histidine 0.026mg 0.019mg Chinese cabbage
Fructose 0.28g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Red leaf lettuce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
52%
Chinese cabbage
71%
Red leaf lettuce
Minerals Daily Need Coverage Score
16%
Chinese cabbage
14%
Red leaf lettuce

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 0.7g)
Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 40mg)
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 - 32)
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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.