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
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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.23 g
Fats:
0.3 g
Carbs:
3.29 g
Water:
94.61 g
Other:
0.57 g
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
Saturated fat:
Sat. Fat
0.039 g
Monounsaturated fat:
Mono. Fat
0.012 g
Polyunsaturated fat:
Poly. Fat
0.16 g
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.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
45%
37%
Minerals Daily Need Coverage Score
14%
16%
Comparison summary
Which food contains less Sodium?
Lettuce, cos or romaine, raw contains less Sodium (difference - 57mg)
Which food is lower in glycemic index?
Lettuce, cos or romaine, raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Lettuce, cos or romaine, raw is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chinese cabbage is lower in Sugar (difference - 0.01g)
Which food is lower in Saturated fat?
Chinese cabbage is lower in Saturated fat (difference - 0.012g)
Which food is richer in minerals?
Chinese cabbage is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.