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  6. Napa cabbage vs. Lettuce, cos or romaine, raw

Napa cabbage vs. Lettuce, cos or romaine, raw — In-Depth Nutrition Comparison

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Differences between Napa cabbage and Lettuce, cos or romaine, raw

  • Napa cabbage is higher in Copper, however, Lettuce, cos or romaine, raw is richer in Vitamin A RAE, Folate, and Vitamin B1.
  • Lettuce, cos or romaine, raw's daily need coverage for Vitamin A RAE is 47% higher.
  • Napa cabbage has 2 times more Copper than Lettuce, cos or romaine, raw. While Napa cabbage has 0.096mg of Copper, Lettuce, cos or romaine, raw has only 0.048mg.

The food types used in this comparison are Cabbage, napa, cooked and Lettuce, cos or romaine, raw.

Infographic

Napa cabbage vs Lettuce, cos or romaine, raw 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 5.7% 8.7% 7.7% 28% 32% 3.8% 8.1% 1.4% 26% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 9.9% 22% 36% 16% 6.3% 13% 1% 20% 2.2%
Contains more CopperCopper +100%
Contains more ManganeseManganese +31%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +13.8%
Contains more PotassiumPotassium +183.9%
Contains more IronIron +31.1%
Contains more ZincZinc +64.3%
Contains more PhosphorusPhosphorus +57.9%
Contains less SodiumSodium -27.3%
~equal in Selenium ~0.4µg

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 11% 16% 0% 0% 1.3% 5.8% 8.7% 2.1% 8.5% 0% 0% 32% 0%
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 13% 523% 2.6% 0% 18% 15% 5.9% 8.5% 17% 0% 256% 102% 5.4%
Contains more Vitamin B3Vitamin B3 +48.9%
Contains more Vitamin CVitamin C +25%
Contains more Vitamin AVitamin A +3211.8%
Contains more Vitamin B1Vitamin B1 +1340%
Contains more Vitamin B2Vitamin B2 +168%
Contains more Vitamin B5Vitamin B5 +305.7%
Contains more Vitamin B6Vitamin B6 +100%
Contains more FolateFolate +216.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
3% 95%
Protein: 1.23 g
Fats: 0.3 g
Carbs: 3.29 g
Water: 94.61 g
Other: 0.57 g
Contains more ProteinProtein +11.8%
Contains more FatsFats +76.5%
Contains more CarbsCarbs +47.5%
Contains more OtherOther +235.3%
~equal in Water ~94.61g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Napa cabbage Lettuce, cos or romaine, raw Opinion
Calories 12kcal 17kcal Lettuce, cos or romaine, raw
Protein 1.1g 1.23g Lettuce, cos or romaine, raw
Fats 0.17g 0.3g Lettuce, cos or romaine, raw
Vitamin C 3.2mg 4mg Lettuce, cos or romaine, raw
Net carbs 2.23g 1.19g Napa cabbage
Carbs 2.23g 3.29g Lettuce, cos or romaine, raw
Magnesium 8mg 14mg Lettuce, cos or romaine, raw
Calcium 29mg 33mg Lettuce, cos or romaine, raw
Potassium 87mg 247mg Lettuce, cos or romaine, raw
Iron 0.74mg 0.97mg Lettuce, cos or romaine, raw
Sugar 1.19g Napa cabbage
Fiber 2.1g Lettuce, cos or romaine, raw
Copper 0.096mg 0.048mg Napa cabbage
Zinc 0.14mg 0.23mg Lettuce, cos or romaine, raw
Phosphorus 19mg 30mg Lettuce, cos or romaine, raw
Sodium 11mg 8mg Lettuce, cos or romaine, raw
Vitamin A 263IU 8710IU Lettuce, cos or romaine, raw
Vitamin A RAE 13µg 436µg Lettuce, cos or romaine, raw
Vitamin E 0.13mg Lettuce, cos or romaine, raw
Manganese 0.203mg 0.155mg Napa cabbage
Selenium 0.4µg 0.4µg
Vitamin B1 0.005mg 0.072mg Lettuce, cos or romaine, raw
Vitamin B2 0.025mg 0.067mg Lettuce, cos or romaine, raw
Vitamin B3 0.466mg 0.313mg Napa cabbage
Vitamin B5 0.035mg 0.142mg Lettuce, cos or romaine, raw
Vitamin B6 0.037mg 0.074mg Lettuce, cos or romaine, raw
Vitamin K 102.5µg Lettuce, cos or romaine, raw
Folate 43µg 136µg Lettuce, cos or romaine, raw
Choline 9.9mg Lettuce, cos or romaine, raw
Saturated Fat 0.039g Napa cabbage
Monounsaturated Fat 0.012g Lettuce, cos or romaine, raw
Polyunsaturated fat 0.16g Lettuce, cos or romaine, raw
Tryptophan 0.01mg Lettuce, cos or romaine, raw
Threonine 0.043mg Lettuce, cos or romaine, raw
Isoleucine 0.045mg Lettuce, cos or romaine, raw
Leucine 0.076mg Lettuce, cos or romaine, raw
Lysine 0.064mg Lettuce, cos or romaine, raw
Methionine 0.015mg Lettuce, cos or romaine, raw
Phenylalanine 0.065mg Lettuce, cos or romaine, raw
Valine 0.055mg Lettuce, cos or romaine, raw
Histidine 0.021mg Lettuce, cos or romaine, raw
Fructose 0.8g Lettuce, cos or romaine, raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Napa cabbage Lettuce, cos or romaine, raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
7%
Napa cabbage
74%
Lettuce, cos or romaine, raw
Minerals Daily Need Coverage Score
12%
Napa cabbage
14%
Lettuce, cos or romaine, raw

Comparison summary

Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 1.19g)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.039g)
Which food contains less Sodium?
Lettuce, cos or romaine, raw
Lettuce, cos or romaine, raw contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Lettuce, cos or romaine, raw
Lettuce, cos or romaine, raw is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Lettuce, cos or romaine, raw
Lettuce, cos or romaine, raw is relatively richer in minerals
Which food is richer in vitamins?
Lettuce, cos or romaine, raw
Lettuce, cos or romaine, raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/nutrients
  2. Lettuce, cos or romaine, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169247/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.