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  6. Lettuce, iceberg (includes crisphead types), raw vs. Red leaf lettuce

Lettuce, iceberg (includes crisphead types), raw vs. Red leaf lettuce — In-Depth Nutrition Comparison

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How are lettuce, iceberg (includes crisphead types), raw and red leaf lettuce different?

  • Red leaf lettuce has more vitamin A, vitamin K, and iron than lettuce, iceberg (includes crisphead types), raw.
  • Daily need coverage for vitamin A for red leaf lettuce is 140% higher.

Lettuce, iceberg (includes crisphead types), raw and Lettuce, red leaf, raw are the varieties used in this article.

Infographic

Lettuce, iceberg (includes crisphead types), raw vs Red leaf lettuce 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 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Contains less SodiumSodium -60%
Contains more MagnesiumMagnesium +71.4%
Contains more CalciumCalcium +83.3%
Contains more PotassiumPotassium +32.6%
Contains more IronIron +192.7%
Contains more CopperCopper +12%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +40%
Contains more ManganeseManganese +62.4%
Contains more SeleniumSelenium +1400%

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% 8.3% 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 12% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin CVitamin C +32.1%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin B1Vitamin B1 +56.1%
Contains more Vitamin B2Vitamin B2 +208%
Contains more Vitamin B3Vitamin B3 +161%
Contains more Vitamin B5Vitamin B5 +58.2%
Contains more Vitamin B6Vitamin B6 +138.1%
Contains more Vitamin KVitamin K +482.2%
Contains more FolateFolate +24.1%
Contains more CholineCholine +76.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lettuce, iceberg (includes crisphead types), raw Red leaf lettuce DV% diff.
Vitamin K 24.1µg 140.3µg 97%
Vitamin A 25µg 375µg 39%
Iron 0.41mg 1.2mg 10%
Vitamin B6 0.042mg 0.1mg 4%
Vitamin B2 0.025mg 0.077mg 4%
Selenium 0.1µg 1.5µg 3%
Manganese 0.125mg 0.203mg 3%
Vitamin B1 0.041mg 0.064mg 2%
Folate 29µg 36µg 2%
Calcium 18mg 33mg 2%
Choline 6.7mg 11.8mg 1%
Vitamin B5 0.091mg 0.144mg 1%
Vitamin B3 0.123mg 0.321mg 1%
Protein 0.9g 1.33g 1%
Fructose 1g 0.28g 1%
Sodium 10mg 25mg 1%
Potassium 141mg 187mg 1%
Phosphorus 20mg 28mg 1%
Vitamin C 2.8mg 3.7mg 1%
Magnesium 7mg 12mg 1%
Fiber 1.2g 0.9g 1%
Calories 14kcal 16kcal 0%
Fats 0.14g 0.22g 0%
Carbs 2.97g 2.26g 0%
Net carbs 1.77g 1.36g N/A
Sugar 1.97g 0.48g N/A
Copper 0.025mg 0.028mg 0%
Zinc 0.15mg 0.2mg 0%
Vitamin E 0.18mg 0.15mg 0%
Saturated fat 0.018g 0.017g 0%
Monounsaturated fat 0.006g 0.005g 0%
Polyunsaturated fat 0.074g 0.072g 0%
Tryptophan 0.009mg 0.022mg 0%
Threonine 0.025mg 0.048mg 0%
Isoleucine 0.018mg 0.038mg 0%
Leucine 0.025mg 0.07mg 0%
Lysine 0.024mg 0.045mg 0%
Methionine 0.005mg 0.016mg 0%
Phenylalanine 0.023mg 0.067mg 0%
Valine 0.024mg 0.048mg 0%
Histidine 0.009mg 0.019mg 0%

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
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more CarbsCarbs +31.4%
Contains more ProteinProtein +47.8%
Contains more FatsFats +57.1%
Contains more OtherOther +57.1%
~equal in Water ~95.64g

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% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +20%
~equal in Saturated fat ~0.017g
~equal in Polyunsaturated fat ~0.072g

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
42% 58%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.2 g
Fructose: 0.28 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +355%
Contains more FructoseFructose +257.1%
~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, iceberg (includes crisphead types), raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169248/nutrients
  2. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.