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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.
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 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Contains more ManganeseManganese +23.2%
Contains more IronIron +39.5%
Contains more ZincZinc +11.1%
Contains less SodiumSodium -10.7%
Contains more SeleniumSelenium +150%
~equal in Magnesium ~12mg
~equal in Calcium ~33mg
~equal in Potassium ~187mg
~equal in Copper ~0.028mg
~equal in Phosphorus ~28mg

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 12% 450% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Contains more Vitamin CVitamin C +148.6%
Contains more Vitamin EVitamin E +46.7%
Contains more Vitamin B3Vitamin B3 +16.8%
Contains more CholineCholine +15.3%
Contains more Vitamin B6Vitamin B6 +11.1%
Contains more Vitamin KVitamin K +11.1%
~equal in Vitamin A ~7492IU
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.064mg
~equal in Vitamin B2 ~0.077mg
~equal in Vitamin B5 ~0.144mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~36µg

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
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 +27%
Contains more OtherOther +16.4%
Contains more FatsFats +46.7%
~equal in Protein ~1.33g
~equal in Water ~95.64g

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% 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%
Contains more Poly. FatPolyunsaturated fat +13.9%
Contains less Sat. FatSaturated Fat -15%

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
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 GlucoseGlucose +80%
Contains more FructoseFructose +53.6%
~equal in Starch ~0g
~equal in Sucrose ~0g
~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 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
Calories 15kcal 16kcal Red leaf lettuce
Protein 1.36g 1.33g Lettuce
Fats 0.15g 0.22g Red leaf lettuce
Vitamin C 9.2mg 3.7mg Lettuce
Net carbs 1.57g 1.36g Lettuce
Carbs 2.87g 2.26g Lettuce
Magnesium 13mg 12mg Lettuce
Calcium 36mg 33mg Lettuce
Potassium 194mg 187mg Lettuce
Iron 0.86mg 1.2mg Red leaf lettuce
Sugar 0.78g 0.48g Red leaf lettuce
Fiber 1.3g 0.9g Lettuce
Copper 0.029mg 0.028mg Lettuce
Zinc 0.18mg 0.2mg Red leaf lettuce
Phosphorus 29mg 28mg Lettuce
Sodium 28mg 25mg Red leaf lettuce
Vitamin A 7405IU 7492IU Red leaf lettuce
Vitamin A 370µg 375µg Red leaf lettuce
Vitamin E 0.22mg 0.15mg Lettuce
Manganese 0.25mg 0.203mg Lettuce
Selenium 0.6µg 1.5µg Red leaf 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
Vitamin K 126.3µg 140.3µg Red leaf lettuce
Folate 38µg 36µg Lettuce
Choline 13.6mg 11.8mg Lettuce
Saturated Fat 0.02g 0.017g Red leaf lettuce
Monounsaturated Fat 0.006g 0.005g Lettuce
Polyunsaturated fat 0.082g 0.072g 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
Fructose 0.43g 0.28g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Red leaf lettuce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
69%
Lettuce
71%
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.