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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 K, Vitamin A, 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 of Vitamin K 65% more than Lettuce, iceberg (includes crisphead types), raw.
  • Lettuce, cos or romaine, raw contains 17 times more Vitamin A than Lettuce, iceberg (includes crisphead types), raw. While Lettuce, cos or romaine, raw contains 436µg of Vitamin A, Lettuce, iceberg (includes crisphead types), raw contains only 25µg.

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
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 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% 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 9.3% 30% 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 +1635.1%
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

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

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 Lettuce, iceberg (includes crisphead types), raw
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Lettuce, cos or romaine, raw Lettuce, iceberg (includes crisphead types), raw Opinion
Calories 17kcal 14kcal Lettuce, cos or romaine, raw
Protein 1.23g 0.9g Lettuce, cos or romaine, raw
Fats 0.3g 0.14g Lettuce, cos or romaine, raw
Vitamin C 4mg 2.8mg Lettuce, cos or romaine, raw
Net carbs 1.19g 1.77g Lettuce, iceberg (includes crisphead types), raw
Carbs 3.29g 2.97g Lettuce, cos or romaine, raw
Magnesium 14mg 7mg Lettuce, cos or romaine, raw
Calcium 33mg 18mg Lettuce, cos or romaine, raw
Potassium 247mg 141mg Lettuce, cos or romaine, raw
Iron 0.97mg 0.41mg Lettuce, cos or romaine, raw
Sugar 1.19g 1.97g Lettuce, cos or romaine, raw
Fiber 2.1g 1.2g Lettuce, cos or romaine, raw
Copper 0.048mg 0.025mg Lettuce, cos or romaine, raw
Zinc 0.23mg 0.15mg Lettuce, cos or romaine, raw
Phosphorus 30mg 20mg Lettuce, cos or romaine, raw
Sodium 8mg 10mg Lettuce, cos or romaine, raw
Vitamin A 8710IU 502IU Lettuce, cos or romaine, raw
Vitamin A 436µg 25µg Lettuce, cos or romaine, raw
Vitamin E 0.13mg 0.18mg Lettuce, iceberg (includes crisphead types), raw
Manganese 0.155mg 0.125mg Lettuce, cos or romaine, raw
Selenium 0.4µg 0.1µg Lettuce, cos or romaine, raw
Vitamin B1 0.072mg 0.041mg Lettuce, cos or romaine, raw
Vitamin B2 0.067mg 0.025mg Lettuce, cos or romaine, raw
Vitamin B3 0.313mg 0.123mg Lettuce, cos or romaine, raw
Vitamin B5 0.142mg 0.091mg Lettuce, cos or romaine, raw
Vitamin B6 0.074mg 0.042mg Lettuce, cos or romaine, raw
Vitamin K 102.5µg 24.1µg Lettuce, cos or romaine, raw
Folate 136µg 29µg Lettuce, cos or romaine, raw
Choline 9.9mg 6.7mg Lettuce, cos or romaine, raw
Saturated Fat 0.039g 0.018g Lettuce, iceberg (includes crisphead types), raw
Monounsaturated Fat 0.012g 0.006g Lettuce, cos or romaine, raw
Polyunsaturated fat 0.16g 0.074g Lettuce, cos or romaine, raw
Tryptophan 0.01mg 0.009mg Lettuce, cos or romaine, raw
Threonine 0.043mg 0.025mg Lettuce, cos or romaine, raw
Isoleucine 0.045mg 0.018mg Lettuce, cos or romaine, raw
Leucine 0.076mg 0.025mg Lettuce, cos or romaine, raw
Lysine 0.064mg 0.024mg Lettuce, cos or romaine, raw
Methionine 0.015mg 0.005mg Lettuce, cos or romaine, raw
Phenylalanine 0.065mg 0.023mg Lettuce, cos or romaine, raw
Valine 0.055mg 0.024mg Lettuce, cos or romaine, raw
Histidine 0.021mg 0.009mg Lettuce, cos or romaine, raw
Fructose 0.8g 1g Lettuce, iceberg (includes crisphead types), raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce, cos or romaine, raw Lettuce, iceberg (includes crisphead types), raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
74%
Lettuce, cos or romaine, raw
12%
Lettuce, iceberg (includes crisphead types), raw
Minerals Daily Need Coverage Score
14%
Lettuce, cos or romaine, raw
8%
Lettuce, iceberg (includes crisphead types), raw

Comparison summary

Which food is lower in Saturated Fat?
Lettuce, iceberg (includes crisphead types), raw
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
Lettuce, cos or romaine, raw is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Lettuce, cos or romaine, raw
Lettuce, cos or romaine, raw contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Lettuce, cos or romaine, raw
Lettuce, cos or romaine, raw is relatively richer in minerals
Which food is richer in vitamins?
Lettuce, cos or romaine, raw
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 ($)

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.