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  6. Cabbage vs. Red leaf lettuce

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

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What are the main differences between cabbage and red leaf lettuce?

  • Cabbage is richer in vitamin C and fiber, while red leaf lettuce is higher in vitamin A, vitamin K, and iron.
  • Red leaf lettuce's daily need coverage for vitamin A is 148% higher.
  • Red leaf lettuce has 10 times less vitamin C than cabbage. Cabbage has 36.6mg of vitamin C, while red leaf lettuce has 3.7mg.
  • Red leaf lettuce is lower in sugar.

We used Cabbage, raw and Lettuce, red leaf, raw types in this comparison.

Infographic

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 8.6% 12% 15% 18% 6.3% 4.9% 11% 2.3% 21% 1.6%
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 CalciumCalcium +21.2%
Contains less SodiumSodium -28%
Contains more IronIron +155.3%
Contains more CopperCopper +47.4%
Contains more ZincZinc +11.1%
Contains more ManganeseManganese +26.9%
Contains more SeleniumSelenium +400%
~equal in Magnesium ~12mg
~equal in Potassium ~187mg
~equal in Phosphorus ~28mg

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 122% 1.7% 3% 0% 15% 9.2% 4.4% 13% 29% 0% 190% 32%
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 12% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27%
Contains more Vitamin CVitamin C +889.2%
Contains more Vitamin B5Vitamin B5 +47.2%
Contains more Vitamin B6Vitamin B6 +24%
Contains more FolateFolate +19.4%
Contains more Vitamin AVitamin A +7400%
Contains more Vitamin B2Vitamin B2 +92.5%
Contains more Vitamin B3Vitamin B3 +37.2%
Contains more Vitamin KVitamin K +84.6%
~equal in Vitamin E ~0.15mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.064mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cabbage Red leaf lettuce DV% diff.
Vitamin K 76µg 140.3µg 54%
Vitamin A 5µg 375µg 41%
Vitamin C 36.6mg 3.7mg 37%
Iron 0.47mg 1.2mg 9%
Fiber 2.5g 0.9g 6%
Vitamin B2 0.04mg 0.077mg 3%
Manganese 0.16mg 0.203mg 2%
Selenium 0.3µg 1.5µg 2%
Vitamin B6 0.124mg 0.1mg 2%
Folate 43µg 36µg 2%
Carbs 5.8g 2.26g 1%
Calcium 40mg 33mg 1%
Potassium 170mg 187mg 1%
Copper 0.019mg 0.028mg 1%
Vitamin B3 0.234mg 0.321mg 1%
Vitamin B5 0.212mg 0.144mg 1%
Fructose 1.45g 0.28g 1%
Calories 25kcal 16kcal 0%
Protein 1.28g 1.33g 0%
Fats 0.1g 0.22g 0%
Net carbs 3.3g 1.36g N/A
Magnesium 12mg 12mg 0%
Sugar 3.2g 0.48g N/A
Zinc 0.18mg 0.2mg 0%
Phosphorus 26mg 28mg 0%
Sodium 18mg 25mg 0%
Vitamin E 0.15mg 0.15mg 0%
Vitamin B1 0.061mg 0.064mg 0%
Choline 10.7mg 11.8mg 0%
Saturated fat 0.034g 0.017g 0%
Monounsaturated fat 0.017g 0.005g 0%
Polyunsaturated fat 0.017g 0.072g 0%
Tryptophan 0.011mg 0.022mg 0%
Threonine 0.035mg 0.048mg 0%
Isoleucine 0.03mg 0.038mg 0%
Leucine 0.041mg 0.07mg 0%
Lysine 0.044mg 0.045mg 0%
Methionine 0.012mg 0.016mg 0%
Phenylalanine 0.032mg 0.067mg 0%
Valine 0.042mg 0.048mg 0%
Histidine 0.022mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 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 CarbsCarbs +156.6%
Contains more OtherOther +16.4%
Contains more FatsFats +120%
~equal in Protein ~1.33g
~equal in Water ~95.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 25% 25%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.017 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 +240%
Contains less Sat. FatSaturated fat -50%
Contains more Poly. FatPolyunsaturated fat +323.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 52% 45%
Starch: 0 g
Sucrose: 0.08 g
Glucose: 1.67 g
Fructose: 1.45 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
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 SucroseSucrose +∞%
Contains more GlucoseGlucose +735%
Contains more FructoseFructose +417.9%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.