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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 vitamin A and folate.
  • Daily need coverage for vitamin A for lettuce, cos or romaine, raw is 26% 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% 123% 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% 145% 2.6% 0% 18% 15% 5.9% 8.5% 17% 0% 256% 102% 5.4%
Contains more Vitamin CVitamin C +130%
Contains more Vitamin EVitamin 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 +17.8%
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

All nutrients comparison - raw data values

Nutrient Lettuce Lettuce, cos or romaine, raw DV% diff.
Folate 38µg 136µg 25%
Vitamin K 126.3µg 102.5µg 20%
Vitamin A 370µg 436µg 7%
Vitamin C 9.2mg 4mg 6%
Manganese 0.25mg 0.155mg 4%
Fiber 1.3g 2.1g 3%
Potassium 194mg 247mg 2%
Copper 0.029mg 0.048mg 2%
Sodium 28mg 8mg 1%
Vitamin B6 0.09mg 0.074mg 1%
Choline 13.6mg 9.9mg 1%
Polyunsaturated fat 0.082g 0.16g 1%
Vitamin B2 0.08mg 0.067mg 1%
Iron 0.86mg 0.97mg 1%
Vitamin E 0.22mg 0.13mg 1%
Calories 15kcal 17kcal 0%
Protein 1.36g 1.23g 0%
Fats 0.15g 0.3g 0%
Carbs 2.87g 3.29g 0%
Net carbs 1.57g 1.19g N/A
Magnesium 13mg 14mg 0%
Calcium 36mg 33mg 0%
Sugar 0.78g 1.19g N/A
Zinc 0.18mg 0.23mg 0%
Phosphorus 29mg 30mg 0%
Selenium 0.6µg 0.4µg 0%
Vitamin B1 0.07mg 0.072mg 0%
Vitamin B3 0.375mg 0.313mg 0%
Vitamin B5 0.134mg 0.142mg 0%
Saturated fat 0.02g 0.039g 0%
Monounsaturated fat 0.006g 0.012g 0%
Tryptophan 0.009mg 0.01mg 0%
Threonine 0.059mg 0.043mg 0%
Isoleucine 0.084mg 0.045mg 0%
Leucine 0.079mg 0.076mg 0%
Lysine 0.084mg 0.064mg 0%
Methionine 0.016mg 0.015mg 0%
Phenylalanine 0.055mg 0.065mg 0%
Valine 0.07mg 0.055mg 0%
Histidine 0.022mg 0.021mg 0%
Fructose 0.43g 0.8g 0%

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

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.