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

Lettuce, iceberg (includes crisphead types), raw vs. Lettuce, cos or romaine, raw — In-Depth Nutrition Comparison

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Summary of differences between Lettuce, iceberg (includes crisphead types), raw and Lettuce, cos or romaine, raw

  • The amount of Vitamin K, Vitamin A RAE, 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.

These are the specific foods used in this comparison Lettuce, iceberg (includes crisphead types), raw and Lettuce, cos or romaine, raw.

Infographic

Lettuce, iceberg (includes crisphead types), raw vs Lettuce, cos or romaine, 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 5% 5.4% 12% 15% 8.3% 4.1% 8.6% 1.3% 16% 0.55%
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%
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 9.3% 30% 3.6% 0% 10% 5.8% 2.3% 5.5% 9.7% 0% 60% 22% 3.7%
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%
Contains more Vitamin E Vitamin E +38.5%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 96%
Protein: 0.9 g
Fats: 0.14 g
Carbs: 2.97 g
Water: 95.64 g
Other: 0.35 g
3% 95%
Protein: 1.23 g
Fats: 0.3 g
Carbs: 3.29 g
Water: 94.61 g
Other: 0.57 g
Contains more ProteinProtein +36.7%
Contains more FatsFats +114.3%
Contains more CarbsCarbs +10.8%
Contains more OtherOther +62.9%
~equal in Water ~94.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 6% 76%
Saturated Fat: Sat. Fat 0.018 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.074 g
18% 6% 76%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains less Sat. FatSaturated Fat -53.8%
Contains more Mono. FatMonounsaturated Fat +100%
Contains more Poly. FatPolyunsaturated fat +116.2%

Carbohydrate type comparison

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce, iceberg (includes crisphead types), raw Lettuce, cos or romaine, 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
12%
Lettuce, iceberg (includes crisphead types), raw
74%
Lettuce, cos or romaine, raw
Minerals Daily Need Coverage Score
8%
Lettuce, iceberg (includes crisphead types), raw
14%
Lettuce, cos or romaine, 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, iceberg (includes crisphead types), raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169248/nutrients
  2. Lettuce, cos or romaine, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169247/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.