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  6. Lettuce vs. Lettuce, cos or romaine, raw

Lettuce vs. Lettuce, cos or romaine, raw — In-Depth Nutrition Comparison

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The main differences between Lettuce and Lettuce, cos or romaine, raw

  • Lettuce has more Vitamin K, and Vitamin C, however, Lettuce, cos or romaine, raw has more Folate, and Vitamin A RAE.
  • Daily need coverage for Folate from Lettuce, cos or romaine, raw is 25% higher.
  • Lettuce, cos or romaine, raw has 2 times less Vitamin C than Lettuce. Lettuce has 9.2mg of Vitamin C, while Lettuce, cos or romaine, raw has 4mg.

Food types used in this article are Lettuce, green leaf, raw and Lettuce, cos or romaine, raw.

Infographic

Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
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 ManganeseManganese +61.3%
Contains more SeleniumSelenium +50%
Contains more PotassiumPotassium +27.3%
Contains more IronIron +12.8%
Contains more CopperCopper +65.5%
Contains more ZincZinc +27.8%
Contains less SodiumSodium -71.4%
~equal in Magnesium ~14mg
~equal in Calcium ~33mg
~equal in Phosphorus ~30mg

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 31% 444% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
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 13% 523% 2.6% 0% 18% 15% 5.9% 8.5% 17% 0% 256% 102% 5.4%
Contains more Vitamin CVitamin C +130%
Contains more Vitamin E Vitamin E +69.2%
Contains more Vitamin B2Vitamin B2 +19.4%
Contains more Vitamin B3Vitamin B3 +19.8%
Contains more Vitamin B6Vitamin B6 +21.6%
Contains more Vitamin KVitamin K +23.2%
Contains more CholineCholine +37.4%
Contains more Vitamin AVitamin A +17.6%
Contains more FolateFolate +257.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.072mg
~equal in Vitamin B5 ~0.142mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 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 OtherOther +12.3%
Contains more FatsFats +100%
Contains more CarbsCarbs +14.6%
~equal in Protein ~1.23g
~equal in Water ~94.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 6% 76%
Saturated Fat: Sat. Fat 0.02 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 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 -48.7%
Contains more Mono. FatMonounsaturated Fat +100%
Contains more Poly. FatPolyunsaturated fat +95.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 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 FructoseFructose +86%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Glucose ~0.39g
~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 Lettuce, cos or romaine, raw
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lettuce Lettuce, cos or romaine, raw Opinion
Calories 15kcal 17kcal Lettuce, cos or romaine, raw
Protein 1.36g 1.23g Lettuce
Fats 0.15g 0.3g Lettuce, cos or romaine, raw
Vitamin C 9.2mg 4mg Lettuce
Net carbs 1.57g 1.19g Lettuce
Carbs 2.87g 3.29g Lettuce, cos or romaine, raw
Magnesium 13mg 14mg Lettuce, cos or romaine, raw
Calcium 36mg 33mg Lettuce
Potassium 194mg 247mg Lettuce, cos or romaine, raw
Iron 0.86mg 0.97mg Lettuce, cos or romaine, raw
Sugar 0.78g 1.19g Lettuce
Fiber 1.3g 2.1g Lettuce, cos or romaine, raw
Copper 0.029mg 0.048mg Lettuce, cos or romaine, raw
Zinc 0.18mg 0.23mg Lettuce, cos or romaine, raw
Phosphorus 29mg 30mg Lettuce, cos or romaine, raw
Sodium 28mg 8mg Lettuce, cos or romaine, raw
Vitamin A 7405IU 8710IU Lettuce, cos or romaine, raw
Vitamin A RAE 370µg 436µg Lettuce, cos or romaine, raw
Vitamin E 0.22mg 0.13mg Lettuce
Manganese 0.25mg 0.155mg Lettuce
Selenium 0.6µg 0.4µg Lettuce
Vitamin B1 0.07mg 0.072mg Lettuce, cos or romaine, raw
Vitamin B2 0.08mg 0.067mg Lettuce
Vitamin B3 0.375mg 0.313mg Lettuce
Vitamin B5 0.134mg 0.142mg Lettuce, cos or romaine, raw
Vitamin B6 0.09mg 0.074mg Lettuce
Vitamin K 126.3µg 102.5µg Lettuce
Folate 38µg 136µg Lettuce, cos or romaine, raw
Choline 13.6mg 9.9mg Lettuce
Saturated Fat 0.02g 0.039g Lettuce
Monounsaturated Fat 0.006g 0.012g Lettuce, cos or romaine, raw
Polyunsaturated fat 0.082g 0.16g Lettuce, cos or romaine, raw
Tryptophan 0.009mg 0.01mg Lettuce, cos or romaine, raw
Threonine 0.059mg 0.043mg Lettuce
Isoleucine 0.084mg 0.045mg Lettuce
Leucine 0.079mg 0.076mg Lettuce
Lysine 0.084mg 0.064mg Lettuce
Methionine 0.016mg 0.015mg Lettuce
Phenylalanine 0.055mg 0.065mg Lettuce, cos or romaine, raw
Valine 0.07mg 0.055mg Lettuce
Histidine 0.022mg 0.021mg Lettuce
Fructose 0.43g 0.8g Lettuce, cos or romaine, raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Lettuce, cos or romaine, raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
69%
Lettuce
74%
Lettuce, cos or romaine, raw
Minerals Daily Need Coverage Score
14%
Lettuce
14%
Lettuce, cos or romaine, raw

Comparison summary

Which food contains less Sodium?
Lettuce, cos or romaine, raw
Lettuce, cos or romaine, raw contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Lettuce, cos or romaine, raw
Lettuce, cos or romaine, raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Lettuce, cos or romaine, raw
Lettuce, cos or romaine, raw is cheaper (difference - $0.5)
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 0.41g)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.019g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.