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  6. Lettuce, cos or romaine, raw vs. Lettuce, iceberg (includes crisphead types), raw

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

Lettuce, cos or romaine, raw vs 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.
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 5% 5.4% 12% 15% 8.3% 4.1% 8.6% 1.3% 16% 0.55%
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.
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 9.3% 8.3% 3.6% 0% 10% 5.8% 2.3% 5.5% 9.7% 0% 60% 22% 3.7%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lettuce, cos or romaine, raw Lettuce, iceberg (includes crisphead types), raw 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%

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
3% 96%
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
18% 6% 76%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.16 g
18% 6% 76%
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
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
3% 46% 51%
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

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. Lettuce, iceberg (includes crisphead types), raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169248/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.