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  6. Lettuce, cos or romaine, raw vs. Chinese cabbage

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

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What are the differences between lettuce, cos or romaine, raw and Chinese cabbage?

  • Lettuce, cos or romaine, raw is higher in vitamin A, vitamin K, and folate, yet Chinese cabbage is higher in vitamin C, vitamin B6, and calcium.
  • Lettuce, cos or romaine, raw's daily need coverage for vitamin A is 85% more.
  • Lettuce, cos or romaine, raw has 2 times more vitamin K than Chinese cabbage. While lettuce, cos or romaine, raw has 102.5µg of vitamin K, Chinese cabbage has only 45.5µg.

We used Lettuce, cos or romaine, raw and Cabbage, chinese (pak-choi), raw types in this article.

Infographic

Lettuce, cos or romaine, raw vs Chinese 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more IronIron +21.3%
Contains more CopperCopper +128.6%
Contains more ZincZinc +21.1%
Contains less SodiumSodium -87.7%
Contains more MagnesiumMagnesium +35.7%
Contains more CalciumCalcium +218.2%
Contains more PhosphorusPhosphorus +23.3%
Contains more SeleniumSelenium +25%
~equal in Potassium ~252mg
~equal in Manganese ~0.159mg

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% 145% 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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin AVitamin A +95.5%
Contains more Vitamin EVitamin E +44.4%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B5Vitamin B5 +61.4%
Contains more Vitamin KVitamin K +125.3%
Contains more FolateFolate +106.1%
Contains more CholineCholine +54.7%
Contains more Vitamin CVitamin C +1025%
Contains more Vitamin B3Vitamin B3 +59.7%
Contains more Vitamin B6Vitamin B6 +162.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.07mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lettuce, cos or romaine, raw Chinese cabbage DV% diff.
Vitamin K 102.5µg 45.5µg 48%
Vitamin C 4mg 45mg 46%
Vitamin A 436µg 223µg 24%
Folate 136µg 66µg 18%
Vitamin B6 0.074mg 0.194mg 9%
Calcium 33mg 105mg 7%
Fiber 2.1g 1g 4%
Vitamin B1 0.072mg 0.04mg 3%
Copper 0.048mg 0.021mg 3%
Sodium 8mg 65mg 2%
Iron 0.97mg 0.8mg 2%
Choline 9.9mg 6.4mg 1%
Vitamin B5 0.142mg 0.088mg 1%
Vitamin B3 0.313mg 0.5mg 1%
Protein 1.23g 1.5g 1%
Fructose 0.8g 1%
Phosphorus 30mg 37mg 1%
Magnesium 14mg 19mg 1%
Calories 17kcal 13kcal 0%
Fats 0.3g 0.2g 0%
Carbs 3.29g 2.18g 0%
Net carbs 1.19g 1.18g N/A
Potassium 247mg 252mg 0%
Sugar 1.19g 1.18g N/A
Zinc 0.23mg 0.19mg 0%
Vitamin E 0.13mg 0.09mg 0%
Selenium 0.4µg 0.5µg 0%
Manganese 0.155mg 0.159mg 0%
Vitamin B2 0.067mg 0.07mg 0%
Saturated fat 0.039g 0.027g 0%
Monounsaturated fat 0.012g 0.015g 0%
Polyunsaturated fat 0.16g 0.096g 0%
Tryptophan 0.01mg 0.015mg 0%
Threonine 0.043mg 0.049mg 0%
Isoleucine 0.045mg 0.085mg 0%
Leucine 0.076mg 0.088mg 0%
Lysine 0.064mg 0.089mg 0%
Methionine 0.015mg 0.009mg 0%
Phenylalanine 0.065mg 0.044mg 0%
Valine 0.055mg 0.066mg 0%
Histidine 0.021mg 0.026mg 0%

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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more FatsFats +50%
Contains more CarbsCarbs +50.9%
Contains more ProteinProtein +22%
Contains more OtherOther +40.4%
~equal in Water ~95.32g

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Poly. FatPolyunsaturated fat +66.7%
Contains less Sat. FatSaturated fat -30.8%
Contains more Mono. FatMonounsaturated fat +25%

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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.