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  6. Lettuce vs. Napa cabbage

Lettuce vs. Napa cabbage — In-Depth Nutrition Comparison

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Summary of differences between Lettuce and Napa cabbage

  • Lettuce has more Vitamin A RAE, Vitamin C, and Vitamin B1, while Napa cabbage has more Copper.
  • Lettuce covers your daily need of Vitamin A RAE 40% more than Napa cabbage.
  • Lettuce contains 14 times more Vitamin B1 than Napa cabbage. While Lettuce contains 0.07mg of Vitamin B1, Napa cabbage contains only 0.005mg.

These are the specific foods used in this comparison Lettuce, green leaf, raw and Cabbage, napa, cooked.

Infographic

Lettuce vs Napa cabbage 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.
Lettuce
Lettuce
8
:
2
Napa cabbage
Napa cabbage
Contains more Calcium +24.1%
Contains more Iron +16.2%
Contains more Magnesium +62.5%
Contains more Phosphorus +52.6%
Contains more Potassium +123%
Contains more Zinc +28.6%
Contains more Manganese +23.2%
Contains more Selenium +50%
Contains less Sodium -60.7%
Contains more Copper +231%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Napa cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
Contains more Calcium +24.1%
Contains more Iron +16.2%
Contains more Magnesium +62.5%
Contains more Phosphorus +52.6%
Contains more Potassium +123%
Contains more Zinc +28.6%
Contains more Manganese +23.2%
Contains more Selenium +50%
Contains less Sodium -60.7%
Contains more Copper +231%

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.
Lettuce
Lettuce
8
:
2
Napa cabbage
Napa cabbage
Contains more Vitamin A +2715.6%
Contains more Vitamin C +187.5%
Contains more Vitamin B1 +1300%
Contains more Vitamin B2 +220%
Contains more Vitamin B5 +282.9%
Contains more Vitamin B6 +143.2%
Contains more Vitamin B3 +24.3%
Contains more Folate +13.2%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Napa cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
Contains more Vitamin A +2715.6%
Contains more Vitamin C +187.5%
Contains more Vitamin B1 +1300%
Contains more Vitamin B2 +220%
Contains more Vitamin B5 +282.9%
Contains more Vitamin B6 +143.2%
Contains more Vitamin B3 +24.3%
Contains more Folate +13.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lettuce
Lettuce
3
:
2
Napa cabbage
Napa cabbage
Contains more Protein +23.6%
Contains more Carbs +28.7%
Contains more Other +276.5%
Contains more Fats +13.3%
Equal in Water - 96.33
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Napa cabbage
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Contains more Protein +23.6%
Contains more Carbs +28.7%
Contains more Other +276.5%
Contains more Fats +13.3%
Equal in Water - 96.33

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lettuce Napa cabbage
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Lettuce Napa cabbage Opinion
Net carbs 1.57g 2.23g Napa cabbage
Protein 1.36g 1.1g Lettuce
Fats 0.15g 0.17g Napa cabbage
Carbs 2.87g 2.23g Lettuce
Calories 15kcal 12kcal Lettuce
Fructose 0.43g Lettuce
Sugar 0.78g Napa cabbage
Fiber 1.3g Lettuce
Calcium 36mg 29mg Lettuce
Iron 0.86mg 0.74mg Lettuce
Magnesium 13mg 8mg Lettuce
Phosphorus 29mg 19mg Lettuce
Potassium 194mg 87mg Lettuce
Sodium 28mg 11mg Napa cabbage
Zinc 0.18mg 0.14mg Lettuce
Copper 0.029mg 0.096mg Napa cabbage
Manganese 0.25mg 0.203mg Lettuce
Selenium 0.6µg 0.4µg Lettuce
Vitamin A 7405IU 263IU Lettuce
Vitamin A RAE 370µg 13µg Lettuce
Vitamin E 0.22mg Lettuce
Vitamin C 9.2mg 3.2mg Lettuce
Vitamin B1 0.07mg 0.005mg Lettuce
Vitamin B2 0.08mg 0.025mg Lettuce
Vitamin B3 0.375mg 0.466mg Napa cabbage
Vitamin B5 0.134mg 0.035mg Lettuce
Vitamin B6 0.09mg 0.037mg Lettuce
Folate 38µg 43µg Napa cabbage
Vitamin K 126.3µg Lettuce
Tryptophan 0.009mg Lettuce
Threonine 0.059mg Lettuce
Isoleucine 0.084mg Lettuce
Leucine 0.079mg Lettuce
Lysine 0.084mg Lettuce
Methionine 0.016mg Lettuce
Phenylalanine 0.055mg Lettuce
Valine 0.07mg Lettuce
Histidine 0.022mg Lettuce
Saturated Fat 0.02g Napa cabbage
Monounsaturated Fat 0.006g Lettuce
Polyunsaturated fat 0.082g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Napa cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
75%
Lettuce
7%
Napa cabbage
Minerals Daily Need Coverage Score
14%
Lettuce
12%
Napa cabbage

Comparison summary

Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.02g)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $0.5)
Which food is richer in minerals?
Lettuce
Lettuce is relatively richer in minerals
Which food is richer in vitamins?
Lettuce
Lettuce 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 (32)

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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.