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Lettuce vs. Rutabagas — In-Depth Nutrition Comparison

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How are lettuce and rutabagas different?

  • Lettuce is richer in vitamin A, vitamin K, iron, and manganese, while rutabagas are higher in vitamin C.
  • Lettuce covers your daily need for vitamin A, 148% more than rutabagas.
  • Lettuce contains 421 times more vitamin K than rutabagas. Lettuce contains 126.3µg of vitamin K, while rutabagas contain 0.3µg.
  • Rutabagas have a higher glycemic index (72) than lettuce (32).

Lettuce, green leaf, raw and Rutabagas, raw types were used in this article.

Infographic

Lettuce vs Rutabagas infographic
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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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more IronIron +95.5%
Contains more ManganeseManganese +90.8%
Contains more MagnesiumMagnesium +53.8%
Contains more CalciumCalcium +19.4%
Contains more PotassiumPotassium +57.2%
Contains more CopperCopper +10.3%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +82.8%
Contains less SodiumSodium -57.1%
Contains more SeleniumSelenium +16.7%

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin KVitamin K +42000%
Contains more FolateFolate +81%
Contains more Vitamin CVitamin C +171.7%
Contains more Vitamin EVitamin E +36.4%
Contains more Vitamin B1Vitamin B1 +28.6%
Contains more Vitamin B3Vitamin B3 +86.7%
Contains more Vitamin B5Vitamin B5 +19.4%
Contains more Vitamin B6Vitamin B6 +11.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~14.1mg

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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +25.9%
Contains more CarbsCarbs +200.3%
Contains more OtherOther +10.9%
~equal in Fats ~0.16g
~equal in Water ~89.43g

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
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains less Sat. FatSaturated fat -25.9%
Contains more Mono. FatMonounsaturated fat +316.7%
~equal in Polyunsaturated fat ~0.088g

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
8% 11% 47% 33%
Starch: 0.4 g
Sucrose: 0.53 g
Glucose: 2.3 g
Fructose: 1.61 g
Lactose: 0 g
Maltose: 0.02 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +538.9%
Contains more FructoseFructose +274.4%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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 Rutabagas
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lettuce Rutabagas DV% diff.
Vitamin K 126.3µg 0.3µg 105%
Vitamin A 370µg 0µg 41%
Vitamin C 9.2mg 25mg 18%
Manganese 0.25mg 0.131mg 5%
Iron 0.86mg 0.44mg 5%
Folate 38µg 21µg 4%
Fiber 1.3g 2.3g 4%
Phosphorus 29mg 53mg 3%
Vitamin B2 0.08mg 0.04mg 3%
Potassium 194mg 305mg 3%
Vitamin B3 0.375mg 0.7mg 2%
Magnesium 13mg 20mg 2%
Carbs 2.87g 8.62g 2%
Vitamin B1 0.07mg 0.09mg 2%
Vitamin B5 0.134mg 0.16mg 1%
Vitamin B6 0.09mg 0.1mg 1%
Protein 1.36g 1.08g 1%
Calories 15kcal 37kcal 1%
Vitamin E 0.22mg 0.3mg 1%
Calcium 36mg 43mg 1%
Sodium 28mg 12mg 1%
Fructose 0.43g 1.61g 1%
Zinc 0.18mg 0.24mg 1%
Fats 0.15g 0.16g 0%
Net carbs 1.57g 6.32g N/A
Sugar 0.78g 4.46g N/A
Copper 0.029mg 0.032mg 0%
Starch 0g 0.4g 0%
Selenium 0.6µg 0.7µg 0%
Choline 13.6mg 14.1mg 0%
Saturated fat 0.02g 0.027g 0%
Monounsaturated fat 0.006g 0.025g 0%
Polyunsaturated fat 0.082g 0.088g 0%
Tryptophan 0.009mg 0%
Threonine 0.059mg 0%
Isoleucine 0.084mg 0%
Leucine 0.079mg 0%
Lysine 0.084mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.055mg 0%
Valine 0.07mg 0%
Histidine 0.022mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Rutabagas
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
45%
Lettuce
15%
Rutabagas
Minerals Daily Need Coverage Score
14%
Lettuce
13%
Rutabagas

Comparison summary

Which food is richer in minerals?
Rutabagas
Rutabagas is relatively richer in minerals
Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 16mg)
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 3.68g)
Which food is lower in Saturated fat?
Lettuce
Lettuce is lower in Saturated fat (difference - 0.007g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 40)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $2)
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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.