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  6. Napa cabbage vs. Red leaf lettuce

Napa cabbage vs. Red leaf lettuce — In-Depth Nutrition Comparison

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What are the differences between Napa cabbage and Red leaf lettuce?

  • Napa cabbage is higher in Copper, yet Red leaf lettuce is higher in Vitamin A RAE, and Iron.
  • Red leaf lettuce's daily need coverage for Vitamin A RAE is 40% more.
  • Napa cabbage has 3 times more Copper than Red leaf lettuce. While Napa cabbage has 0.096mg of Copper, Red leaf lettuce has only 0.028mg.

We used Cabbage, napa, cooked and Lettuce, red leaf, raw types in this article.

Infographic

Napa cabbage 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 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 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Contains more CopperCopper +242.9%
Contains less SodiumSodium -56%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +13.8%
Contains more PotassiumPotassium +114.9%
Contains more IronIron +62.2%
Contains more ZincZinc +42.9%
Contains more PhosphorusPhosphorus +47.4%
Contains more SeleniumSelenium +275%
~equal in Manganese ~0.203mg

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 12% 450% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Contains more Vitamin B3Vitamin B3 +45.2%
Contains more FolateFolate +19.4%
Contains more Vitamin CVitamin C +15.6%
Contains more Vitamin AVitamin A +2748.7%
Contains more Vitamin B1Vitamin B1 +1180%
Contains more Vitamin B2Vitamin B2 +208%
Contains more Vitamin B5Vitamin B5 +311.4%
Contains more Vitamin B6Vitamin B6 +170.3%
~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
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more ProteinProtein +20.9%
Contains more FatsFats +29.4%
Contains more OtherOther +223.5%
~equal in Carbs ~2.26g
~equal in Water ~95.64g

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 Red leaf lettuce
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Napa cabbage Red leaf lettuce Opinion
Calories 12kcal 16kcal Red leaf lettuce
Protein 1.1g 1.33g Red leaf lettuce
Fats 0.17g 0.22g Red leaf lettuce
Vitamin C 3.2mg 3.7mg Red leaf lettuce
Net carbs 2.23g 1.36g Napa cabbage
Carbs 2.23g 2.26g Red leaf lettuce
Magnesium 8mg 12mg Red leaf lettuce
Calcium 29mg 33mg Red leaf lettuce
Potassium 87mg 187mg Red leaf lettuce
Iron 0.74mg 1.2mg Red leaf lettuce
Sugar 0.48g Napa cabbage
Fiber 0.9g Red leaf lettuce
Copper 0.096mg 0.028mg Napa cabbage
Zinc 0.14mg 0.2mg Red leaf lettuce
Phosphorus 19mg 28mg Red leaf lettuce
Sodium 11mg 25mg Napa cabbage
Vitamin A 263IU 7492IU Red leaf lettuce
Vitamin A RAE 13µg 375µg Red leaf lettuce
Vitamin E 0.15mg Red leaf lettuce
Manganese 0.203mg 0.203mg
Selenium 0.4µg 1.5µg Red leaf lettuce
Vitamin B1 0.005mg 0.064mg Red leaf lettuce
Vitamin B2 0.025mg 0.077mg Red leaf lettuce
Vitamin B3 0.466mg 0.321mg Napa cabbage
Vitamin B5 0.035mg 0.144mg Red leaf lettuce
Vitamin B6 0.037mg 0.1mg Red leaf lettuce
Vitamin K 140.3µg Red leaf lettuce
Folate 43µg 36µg Napa cabbage
Choline 11.8mg Red leaf lettuce
Saturated Fat 0.017g Napa cabbage
Monounsaturated Fat 0.005g Red leaf lettuce
Polyunsaturated fat 0.072g Red leaf lettuce
Tryptophan 0.022mg Red leaf lettuce
Threonine 0.048mg Red leaf lettuce
Isoleucine 0.038mg Red leaf lettuce
Leucine 0.07mg Red leaf lettuce
Lysine 0.045mg Red leaf lettuce
Methionine 0.016mg Red leaf lettuce
Phenylalanine 0.067mg Red leaf lettuce
Valine 0.048mg Red leaf lettuce
Histidine 0.019mg Red leaf lettuce
Fructose 0.28g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Napa cabbage 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
7%
Napa cabbage
71%
Red leaf lettuce
Minerals Daily Need Coverage Score
12%
Napa cabbage
14%
Red leaf lettuce

Comparison summary

Which food is richer in minerals?
Red leaf lettuce
Red leaf lettuce is relatively richer in minerals
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Red leaf lettuce
Red leaf lettuce is relatively richer in vitamins
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.017g)
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. 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.