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  6. Lettuce vs. Red leaf lettuce

Lettuce vs. Red leaf lettuce — In-Depth Nutrition Comparison

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Significant differences between Lettuce and Red leaf lettuce

  • Lettuce has more Vitamin C, however, Red leaf lettuce is richer in Vitamin K.
  • Red leaf lettuce covers your daily Vitamin K needs 12% more than Lettuce.
  • Red leaf lettuce has 2 times less Vitamin C than Lettuce. Lettuce has 9.2mg of Vitamin C, while Red leaf lettuce has 3.7mg.

Specific food types used in this comparison are Lettuce, green leaf, raw and Lettuce, red leaf, raw.

Infographic

Lettuce 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.
Lettuce
Lettuce
6
:
4
Red leaf lettuce
Red leaf lettuce
Contains more Manganese +23.2%
Contains more Iron +39.5%
Contains less Sodium -10.7%
Contains more Zinc +11.1%
Contains more Selenium +150%
Equal in Calcium - 33
Equal in Magnesium - 12
Equal in Phosphorus - 28
Equal in Potassium - 187
Equal in Copper - 0.028
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Manganese +23.2%
Contains more Iron +39.5%
Contains less Sodium -10.7%
Contains more Zinc +11.1%
Contains more Selenium +150%
Equal in Calcium - 33
Equal in Magnesium - 12
Equal in Phosphorus - 28
Equal in Potassium - 187
Equal in Copper - 0.028

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
6
:
4
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin E +46.7%
Contains more Vitamin C +148.6%
Contains more Vitamin B3 +16.8%
Contains more Vitamin B6 +11.1%
Contains more Vitamin K +11.1%
Equal in Vitamin A - 7492
Equal in Vitamin B1 - 0.064
Equal in Vitamin B2 - 0.077
Equal in Vitamin B5 - 0.144
Equal in Folate - 36
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%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin E +46.7%
Contains more Vitamin C +148.6%
Contains more Vitamin B3 +16.8%
Contains more Vitamin B6 +11.1%
Contains more Vitamin K +11.1%
Equal in Vitamin A - 7492
Equal in Vitamin B1 - 0.064
Equal in Vitamin B2 - 0.077
Equal in Vitamin B5 - 0.144
Equal in Folate - 36

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lettuce
Lettuce
3
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Carbs +27%
Contains more Other +16.4%
Contains more Fats +46.7%
Equal in Protein - 1.33
Equal in Water - 95.64
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Carbs +27%
Contains more Other +16.4%
Contains more Fats +46.7%
Equal in Protein - 1.33
Equal in Water - 95.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lettuce
Lettuce
2
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated fat +13.9%
Contains less Saturated Fat -15%
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated fat +13.9%
Contains less Saturated Fat -15%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Lettuce
Lettuce
2
:
0
Red leaf lettuce
Red leaf lettuce
Contains more Glucose +80%
Contains more Fructose +53.6%
Lettuce
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
Red leaf lettuce
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 Glucose +80%
Contains more Fructose +53.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Red leaf lettuce Opinion
Net carbs 1.57g 1.36g Lettuce
Protein 1.36g 1.33g Lettuce
Fats 0.15g 0.22g Red leaf lettuce
Carbs 2.87g 2.26g Lettuce
Calories 15kcal 16kcal Red leaf lettuce
Fructose 0.43g 0.28g Lettuce
Sugar 0.78g 0.48g Red leaf lettuce
Fiber 1.3g 0.9g Lettuce
Calcium 36mg 33mg Lettuce
Iron 0.86mg 1.2mg Red leaf lettuce
Magnesium 13mg 12mg Lettuce
Phosphorus 29mg 28mg Lettuce
Potassium 194mg 187mg Lettuce
Sodium 28mg 25mg Red leaf lettuce
Zinc 0.18mg 0.2mg Red leaf lettuce
Copper 0.029mg 0.028mg Lettuce
Manganese 0.25mg 0.203mg Lettuce
Selenium 0.6µg 1.5µg Red leaf lettuce
Vitamin A 7405IU 7492IU Red leaf lettuce
Vitamin A RAE 370µg 375µg Red leaf lettuce
Vitamin E 0.22mg 0.15mg Lettuce
Vitamin C 9.2mg 3.7mg Lettuce
Vitamin B1 0.07mg 0.064mg Lettuce
Vitamin B2 0.08mg 0.077mg Lettuce
Vitamin B3 0.375mg 0.321mg Lettuce
Vitamin B5 0.134mg 0.144mg Red leaf lettuce
Vitamin B6 0.09mg 0.1mg Red leaf lettuce
Folate 38µg 36µg Lettuce
Vitamin K 126.3µg 140.3µg Red leaf lettuce
Tryptophan 0.009mg 0.022mg Red leaf lettuce
Threonine 0.059mg 0.048mg Lettuce
Isoleucine 0.084mg 0.038mg Lettuce
Leucine 0.079mg 0.07mg Lettuce
Lysine 0.084mg 0.045mg Lettuce
Methionine 0.016mg 0.016mg
Phenylalanine 0.055mg 0.067mg Red leaf lettuce
Valine 0.07mg 0.048mg Lettuce
Histidine 0.022mg 0.019mg Lettuce
Saturated Fat 0.02g 0.017g Red leaf lettuce
Monounsaturated Fat 0.006g 0.005g Lettuce
Polyunsaturated fat 0.082g 0.072g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Red leaf lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
14%
Lettuce
14%
Red leaf lettuce

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 32)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.5)
Which food is richer in minerals?
Lettuce
Lettuce is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.