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  6. Lettuce vs. Savoy cabbage

Lettuce vs. Savoy cabbage — In-Depth Nutrition Comparison

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What are the differences between lettuce and savoy cabbage?

  • Lettuce is higher in vitamin A, vitamin K, and iron, yet savoy cabbage is higher in vitamin C, folate, vitamin B6, and fiber.
  • Lettuce's daily need coverage for vitamin A is 128% more.
  • Lettuce has 2 times more iron than savoy cabbage. While lettuce has 0.86mg of iron, savoy cabbage has only 0.4mg.

We used Lettuce, green leaf, raw and Cabbage, savoy, raw types in this article.

Infographic

Lettuce vs Savoy cabbage 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 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
Contains more IronIron +115%
Contains more ManganeseManganese +38.9%
Contains more MagnesiumMagnesium +115.4%
Contains more PotassiumPotassium +18.6%
Contains more CopperCopper +113.8%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +44.8%
Contains more SeleniumSelenium +50%
~equal in Calcium ~35mg
~equal in Sodium ~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% 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 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
Contains more Vitamin AVitamin A +640%
Contains more Vitamin EVitamin E +29.4%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin KVitamin K +83.6%
Contains more Vitamin CVitamin C +237%
Contains more Vitamin B5Vitamin B5 +39.6%
Contains more Vitamin B6Vitamin B6 +111.1%
Contains more FolateFolate +110.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.07mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.3mg

All nutrients comparison - raw data values

Nutrient Lettuce Savoy cabbage DV% diff.
Vitamin K 126.3µg 68.8µg 48%
Vitamin A 370µg 50µg 36%
Vitamin C 9.2mg 31mg 24%
Folate 38µg 80µg 11%
Vitamin B6 0.09mg 0.19mg 8%
Fiber 1.3g 3.1g 7%
Iron 0.86mg 0.4mg 6%
Magnesium 13mg 28mg 4%
Vitamin B2 0.08mg 0.03mg 4%
Copper 0.029mg 0.062mg 4%
Manganese 0.25mg 0.18mg 3%
Phosphorus 29mg 42mg 2%
Calories 15kcal 27kcal 1%
Vitamin B5 0.134mg 0.187mg 1%
Protein 1.36g 2g 1%
Selenium 0.6µg 0.9µg 1%
Fructose 0.43g 1%
Zinc 0.18mg 0.27mg 1%
Potassium 194mg 230mg 1%
Carbs 2.87g 6.1g 1%
Fats 0.15g 0.1g 0%
Net carbs 1.57g 3g N/A
Calcium 36mg 35mg 0%
Sugar 0.78g 2.27g N/A
Sodium 28mg 28mg 0%
Vitamin E 0.22mg 0.17mg 0%
Vitamin B1 0.07mg 0.07mg 0%
Vitamin B3 0.375mg 0.3mg 0%
Choline 13.6mg 12.3mg 0%
Saturated fat 0.02g 0.013g 0%
Monounsaturated fat 0.006g 0.007g 0%
Polyunsaturated fat 0.082g 0.049g 0%
Tryptophan 0.009mg 0.02mg 0%
Threonine 0.059mg 0.069mg 0%
Isoleucine 0.084mg 0.101mg 0%
Leucine 0.079mg 0.103mg 0%
Lysine 0.084mg 0.094mg 0%
Methionine 0.016mg 0.02mg 0%
Phenylalanine 0.055mg 0.064mg 0%
Valine 0.07mg 0.085mg 0%
Histidine 0.022mg 0.041mg 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
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Contains more FatsFats +50%
Contains more ProteinProtein +47.1%
Contains more CarbsCarbs +112.5%
Contains more OtherOther +25%
~equal in Water ~91g

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% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 g
Contains more Poly. FatPolyunsaturated fat +67.3%
Contains less Sat. FatSaturated fat -35%
Contains more Mono. FatMonounsaturated fat +16.7%

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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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.