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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 K, vitamin A, 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 K is 48% 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% 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 150% 268% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin AVitamin A +94.9%
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

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%

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 Chinese cabbage
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lettuce, cos or romaine, raw Chinese cabbage Opinion
Calories 17kcal 13kcal Lettuce, cos or romaine, raw
Protein 1.23g 1.5g Chinese cabbage
Fats 0.3g 0.2g Lettuce, cos or romaine, raw
Vitamin C 4mg 45mg Chinese cabbage
Net carbs 1.19g 1.18g Lettuce, cos or romaine, raw
Carbs 3.29g 2.18g Lettuce, cos or romaine, raw
Magnesium 14mg 19mg Chinese cabbage
Calcium 33mg 105mg Chinese cabbage
Potassium 247mg 252mg Chinese cabbage
Iron 0.97mg 0.8mg Lettuce, cos or romaine, raw
Sugar 1.19g 1.18g Chinese cabbage
Fiber 2.1g 1g Lettuce, cos or romaine, raw
Copper 0.048mg 0.021mg Lettuce, cos or romaine, raw
Zinc 0.23mg 0.19mg Lettuce, cos or romaine, raw
Phosphorus 30mg 37mg Chinese cabbage
Sodium 8mg 65mg Lettuce, cos or romaine, raw
Vitamin A 8710IU 4468IU Lettuce, cos or romaine, raw
Vitamin A 436µg 223µg Lettuce, cos or romaine, raw
Vitamin E 0.13mg 0.09mg Lettuce, cos or romaine, raw
Manganese 0.155mg 0.159mg Chinese cabbage
Selenium 0.4µg 0.5µg Chinese cabbage
Vitamin B1 0.072mg 0.04mg Lettuce, cos or romaine, raw
Vitamin B2 0.067mg 0.07mg Chinese cabbage
Vitamin B3 0.313mg 0.5mg Chinese cabbage
Vitamin B5 0.142mg 0.088mg Lettuce, cos or romaine, raw
Vitamin B6 0.074mg 0.194mg Chinese cabbage
Vitamin K 102.5µg 45.5µg Lettuce, cos or romaine, raw
Folate 136µg 66µg Lettuce, cos or romaine, raw
Choline 9.9mg 6.4mg Lettuce, cos or romaine, raw
Saturated Fat 0.039g 0.027g Chinese cabbage
Monounsaturated Fat 0.012g 0.015g Chinese cabbage
Polyunsaturated fat 0.16g 0.096g Lettuce, cos or romaine, raw
Tryptophan 0.01mg 0.015mg Chinese cabbage
Threonine 0.043mg 0.049mg Chinese cabbage
Isoleucine 0.045mg 0.085mg Chinese cabbage
Leucine 0.076mg 0.088mg Chinese cabbage
Lysine 0.064mg 0.089mg Chinese cabbage
Methionine 0.015mg 0.009mg Lettuce, cos or romaine, raw
Phenylalanine 0.065mg 0.044mg Lettuce, cos or romaine, raw
Valine 0.055mg 0.066mg Chinese cabbage
Histidine 0.021mg 0.026mg Chinese cabbage
Fructose 0.8g Lettuce, cos or romaine, raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce, cos or romaine, raw Chinese 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
52%
Chinese cabbage
Minerals Daily Need Coverage Score
14%
Lettuce, cos or romaine, raw
16%
Chinese cabbage

Comparison summary

Which food contains less Sodium?
Lettuce, cos or romaine, raw
Lettuce, cos or romaine, raw contains less Sodium (difference - 57mg)
Which food is lower in glycemic index?
Lettuce, cos or romaine, raw
Lettuce, cos or romaine, raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Lettuce, cos or romaine, raw
Lettuce, cos or romaine, raw is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 0.01g)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.012g)
Which food is richer in minerals?
Chinese cabbage
Chinese cabbage is relatively richer in minerals
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. 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.