Lettuce, cos or romaine, raw vs. Lettuce, iceberg (includes crisphead types), raw — In-Depth Nutrition Comparison
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Summary of differences between lettuce, cos or romaine, raw and lettuce, iceberg (includes crisphead types), raw
- The amount of vitamin A, vitamin K, folate, and iron in lettuce, cos or romaine, raw is higher than in lettuce, iceberg (includes crisphead types), raw.
- Lettuce, cos or romaine, raw covers your daily need for vitamin A, 164% more than lettuce, iceberg (includes crisphead types), raw.
- Lettuce, cos or romaine, raw contains 5 times more folate than lettuce, iceberg (includes crisphead types), raw. While lettuce, cos or romaine, raw contains 136µg of folate, lettuce, iceberg (includes crisphead types), raw contains only 29µg.
These are the specific foods used in this comparison Lettuce, cos or romaine, raw and Lettuce, iceberg (includes crisphead types), raw.
Infographic
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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 MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +83.3% |
| Contains more PotassiumPotassium | +75.2% |
| Contains more IronIron | +136.6% |
| Contains more CopperCopper | +92% |
| Contains more ZincZinc | +53.3% |
| Contains more PhosphorusPhosphorus | +50% |
| Contains less SodiumSodium | -20% |
| Contains more ManganeseManganese | +24% |
| Contains more SeleniumSelenium | +300% |
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 CVitamin C | +42.9% |
| Contains more Vitamin AVitamin A | +1644% |
| Contains more Vitamin B1Vitamin B1 | +75.6% |
| Contains more Vitamin B2Vitamin B2 | +168% |
| Contains more Vitamin B3Vitamin B3 | +154.5% |
| Contains more Vitamin B5Vitamin B5 | +56% |
| Contains more Vitamin B6Vitamin B6 | +76.2% |
| Contains more Vitamin KVitamin K | +325.3% |
| Contains more FolateFolate | +369% |
| Contains more CholineCholine | +47.8% |
| Contains more Vitamin EVitamin E | +38.5% |
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:
0.9 g
Fats:
0.14 g
Carbs:
2.97 g
Water:
95.64 g
Other:
0.35 g
| Contains more ProteinProtein | +36.7% |
| Contains more FatsFats | +114.3% |
| Contains more OtherOther | +62.9% |
~equal in
Carbs
~2.97g
~equal in
Water
~95.64g
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
0.018 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.074 g
| Contains more Mono. FatMonounsaturated fat | +100% |
| Contains more Poly. FatPolyunsaturated fat | +116.2% |
| Contains less Sat. FatSaturated fat | -53.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.39 g
Fructose:
0.8 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.05 g
Glucose:
0.91 g
Fructose:
1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +133.3% |
| Contains more FructoseFructose | +25% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~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.
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 102.5µg | 24.1µg | 65% |
| Vitamin A | 436µg | 25µg | 46% |
| Folate | 136µg | 29µg | 27% |
| Iron | 0.97mg | 0.41mg | 7% |
| Fiber | 2.1g | 1.2g | 4% |
| Potassium | 247mg | 141mg | 3% |
| Copper | 0.048mg | 0.025mg | 3% |
| Vitamin B1 | 0.072mg | 0.041mg | 3% |
| Vitamin B2 | 0.067mg | 0.025mg | 3% |
| Calcium | 33mg | 18mg | 2% |
| Magnesium | 14mg | 7mg | 2% |
| Vitamin B6 | 0.074mg | 0.042mg | 2% |
| Choline | 9.9mg | 6.7mg | 1% |
| Vitamin B3 | 0.313mg | 0.123mg | 1% |
| Vitamin C | 4mg | 2.8mg | 1% |
| Zinc | 0.23mg | 0.15mg | 1% |
| Phosphorus | 30mg | 20mg | 1% |
| Polyunsaturated fat | 0.16g | 0.074g | 1% |
| Vitamin B5 | 0.142mg | 0.091mg | 1% |
| Manganese | 0.155mg | 0.125mg | 1% |
| Selenium | 0.4µg | 0.1µg | 1% |
| Protein | 1.23g | 0.9g | 1% |
| Calories | 17kcal | 14kcal | 0% |
| Fats | 0.3g | 0.14g | 0% |
| Carbs | 3.29g | 2.97g | 0% |
| Net carbs | 1.19g | 1.77g | N/A |
| Sugar | 1.19g | 1.97g | N/A |
| Sodium | 8mg | 10mg | 0% |
| Vitamin E | 0.13mg | 0.18mg | 0% |
| Saturated fat | 0.039g | 0.018g | 0% |
| Monounsaturated fat | 0.012g | 0.006g | 0% |
| Tryptophan | 0.01mg | 0.009mg | 0% |
| Threonine | 0.043mg | 0.025mg | 0% |
| Isoleucine | 0.045mg | 0.018mg | 0% |
| Leucine | 0.076mg | 0.025mg | 0% |
| Lysine | 0.064mg | 0.024mg | 0% |
| Methionine | 0.015mg | 0.005mg | 0% |
| Phenylalanine | 0.065mg | 0.023mg | 0% |
| Valine | 0.055mg | 0.024mg | 0% |
| Histidine | 0.021mg | 0.009mg | 0% |
| Fructose | 0.8g | 1g | 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 | Equal | |
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%
11%
Minerals Daily Need Coverage Score
14%
8%
Comparison summary
Which food is lower in Saturated fat?
Lettuce, iceberg (includes crisphead types), raw is lower in Saturated fat (difference - 0.021g)
Which food is lower in Sugar?
Lettuce, cos or romaine, raw is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Lettuce, cos or romaine, raw contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Lettuce, cos or romaine, raw is relatively richer in minerals
Which food is richer in vitamins?
Lettuce, cos or romaine, raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)