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  6. Lettuce, cos or romaine, raw vs. Cabbage

Lettuce, cos or romaine, raw vs. Cabbage — In-Depth Nutrition Comparison

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Significant differences between Lettuce, cos or romaine, raw and Cabbage

  • Lettuce, cos or romaine, raw has more Vitamin A RAE, Folate, Vitamin K, and Iron, however, Cabbage is richer in Vitamin C.
  • Lettuce, cos or romaine, raw covers your daily Vitamin A RAE needs 48% more than Cabbage.
  • Cabbage has 3 times less Folate than Lettuce, cos or romaine, raw. Lettuce, cos or romaine, raw has 136µg of Folate, while Cabbage has 43µg.
  • Lettuce, cos or romaine, raw contains less Sugar.

Specific food types used in this comparison are Lettuce, cos or romaine, raw and Cabbage, raw.

Infographic

Lettuce, cos or romaine, raw vs Cabbage 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 10% 9.9% 22% 36% 16% 6.3% 13% 1% 20% 2.2%
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%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +45.3%
Contains more IronIron +106.4%
Contains more CopperCopper +152.6%
Contains more ZincZinc +27.8%
Contains more PhosphorusPhosphorus +15.4%
Contains less SodiumSodium -55.6%
Contains more SeleniumSelenium +33.3%
Contains more CalciumCalcium +21.2%
~equal in Manganese ~0.16mg

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 13% 523% 2.6% 0% 18% 15% 5.9% 8.5% 17% 0% 256% 102% 5.4%
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 122% 5.9% 3% 0% 15% 9.2% 4.4% 13% 29% 0% 190% 32% 5.8%
Contains more Vitamin AVitamin A +8787.8%
Contains more Vitamin B1Vitamin B1 +18%
Contains more Vitamin B2Vitamin B2 +67.5%
Contains more Vitamin B3Vitamin B3 +33.8%
Contains more Vitamin KVitamin K +34.9%
Contains more FolateFolate +216.3%
Contains more Vitamin CVitamin C +815%
Contains more Vitamin E Vitamin E +15.4%
Contains more Vitamin B5Vitamin B5 +49.3%
Contains more Vitamin B6Vitamin B6 +67.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.7mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.23 g
Fats: 0.3 g
Carbs: 3.29 g
Water: 94.61 g
Other: 0.57 g
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
Contains more FatsFats +200%
Contains more CarbsCarbs +76.3%
Contains more OtherOther +12.3%
~equal in Protein ~1.28g
~equal in Water ~92.18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 6% 76%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.16 g
50% 25% 25%
Saturated Fat: Sat. Fat 0.034 g
Monounsaturated Fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Poly. FatPolyunsaturated fat +841.2%
Contains less Sat. FatSaturated Fat -12.8%
Contains more Mono. FatMonounsaturated Fat +41.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
33% 67%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.39 g
Fructose: 0.8 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +328.2%
Contains more FructoseFructose +81.3%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lettuce, cos or romaine, raw Cabbage
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lettuce, cos or romaine, raw Cabbage Opinion
Calories 17kcal 25kcal Cabbage
Protein 1.23g 1.28g Cabbage
Fats 0.3g 0.1g Lettuce, cos or romaine, raw
Vitamin C 4mg 36.6mg Cabbage
Net carbs 1.19g 3.3g Cabbage
Carbs 3.29g 5.8g Cabbage
Magnesium 14mg 12mg Lettuce, cos or romaine, raw
Calcium 33mg 40mg Cabbage
Potassium 247mg 170mg Lettuce, cos or romaine, raw
Iron 0.97mg 0.47mg Lettuce, cos or romaine, raw
Sugar 1.19g 3.2g Lettuce, cos or romaine, raw
Fiber 2.1g 2.5g Cabbage
Copper 0.048mg 0.019mg Lettuce, cos or romaine, raw
Zinc 0.23mg 0.18mg Lettuce, cos or romaine, raw
Phosphorus 30mg 26mg Lettuce, cos or romaine, raw
Sodium 8mg 18mg Lettuce, cos or romaine, raw
Vitamin A 8710IU 98IU Lettuce, cos or romaine, raw
Vitamin A RAE 436µg 5µg Lettuce, cos or romaine, raw
Vitamin E 0.13mg 0.15mg Cabbage
Manganese 0.155mg 0.16mg Cabbage
Selenium 0.4µg 0.3µg Lettuce, cos or romaine, raw
Vitamin B1 0.072mg 0.061mg Lettuce, cos or romaine, raw
Vitamin B2 0.067mg 0.04mg Lettuce, cos or romaine, raw
Vitamin B3 0.313mg 0.234mg Lettuce, cos or romaine, raw
Vitamin B5 0.142mg 0.212mg Cabbage
Vitamin B6 0.074mg 0.124mg Cabbage
Vitamin K 102.5µg 76µg Lettuce, cos or romaine, raw
Folate 136µg 43µg Lettuce, cos or romaine, raw
Choline 9.9mg 10.7mg Cabbage
Saturated Fat 0.039g 0.034g Cabbage
Monounsaturated Fat 0.012g 0.017g Cabbage
Polyunsaturated fat 0.16g 0.017g Lettuce, cos or romaine, raw
Tryptophan 0.01mg 0.011mg Cabbage
Threonine 0.043mg 0.035mg Lettuce, cos or romaine, raw
Isoleucine 0.045mg 0.03mg Lettuce, cos or romaine, raw
Leucine 0.076mg 0.041mg Lettuce, cos or romaine, raw
Lysine 0.064mg 0.044mg Lettuce, cos or romaine, raw
Methionine 0.015mg 0.012mg Lettuce, cos or romaine, raw
Phenylalanine 0.065mg 0.032mg Lettuce, cos or romaine, raw
Valine 0.055mg 0.042mg Lettuce, cos or romaine, raw
Histidine 0.021mg 0.022mg Cabbage
Fructose 0.8g 1.45g Cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce, cos or romaine, raw Cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
74%
Lettuce, cos or romaine, raw
33%
Cabbage
Minerals Daily Need Coverage Score
14%
Lettuce, cos or romaine, raw
10%
Cabbage

Comparison summary

Which food is lower in Sugar?
Lettuce, cos or romaine, raw
Lettuce, cos or romaine, raw is lower in Sugar (difference - 2.01g)
Which food contains less Sodium?
Lettuce, cos or romaine, raw
Lettuce, cos or romaine, raw contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Lettuce, cos or romaine, raw
Lettuce, cos or romaine, raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Lettuce, cos or romaine, raw
Lettuce, cos or romaine, raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Lettuce, cos or romaine, raw
Lettuce, cos or romaine, raw is relatively richer in minerals
Which food is lower in Saturated Fat?
Cabbage
Cabbage is lower in Saturated Fat (difference - 0.005g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Lettuce, cos or romaine, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169247/nutrients
  2. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.