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  6. Poblano vs. Red leaf lettuce

Poblano vs. Red leaf lettuce — In-Depth Nutrition Comparison

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A recap on differences between poblano and red leaf lettuce

  • Poblano is higher than red leaf lettuce in vitamin B6, vitamin A, vitamin B2, iron, fiber, potassium, copper, manganese, vitamin B3, and vitamin B5.
  • Poblano covers your daily vitamin B6 needs 264% more than red leaf lettuce.
  • Poblano contains 29 times more vitamin B2 than red leaf lettuce. While poblano contains 2.255mg of vitamin B2, red leaf lettuce contains only 0.077mg.

Food varieties used in this article are Peppers, ancho, dried and Lettuce, red leaf, raw.

Infographic

Poblano 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 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
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 MagnesiumMagnesium +841.7%
Contains more CalciumCalcium +84.8%
Contains more PotassiumPotassium +1189.3%
Contains more IronIron +810.8%
Contains more CopperCopper +1714.3%
Contains more ZincZinc +610%
Contains more PhosphorusPhosphorus +617.9%
Contains more ManganeseManganese +530%
Contains more SeleniumSelenium +93.3%
Contains less SodiumSodium -41.9%

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 6.7% 341% 0% 0% 45% 520% 120% 120% 816% 0% 0% 52% 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% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Contains more Vitamin AVitamin A +172.5%
Contains more Vitamin B1Vitamin B1 +179.7%
Contains more Vitamin B2Vitamin B2 +2828.6%
Contains more Vitamin B3Vitamin B3 +1894.7%
Contains more Vitamin B5Vitamin B5 +1284%
Contains more Vitamin B6Vitamin B6 +3435%
Contains more FolateFolate +91.7%
Contains more Vitamin CVitamin C +85%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Poblano Red leaf lettuce DV% diff.
Vitamin B6 3.535mg 0.1mg 264%
Vitamin B2 2.255mg 0.077mg 168%
Iron 10.93mg 1.2mg 122%
Vitamin K 140.3µg 117%
Fiber 21.6g 0.9g 83%
Vitamin A 1022µg 375µg 72%
Potassium 2411mg 187mg 65%
Copper 0.508mg 0.028mg 53%
Manganese 1.279mg 0.203mg 47%
Vitamin B3 6.403mg 0.321mg 38%
Vitamin B5 1.993mg 0.144mg 37%
Polyunsaturated fat 4.511g 0.072g 30%
Phosphorus 201mg 28mg 25%
Magnesium 113mg 12mg 24%
Protein 11.86g 1.33g 21%
Carbs 51.42g 2.26g 16%
Calories 281kcal 16kcal 13%
Fats 8.2g 0.22g 12%
Zinc 1.42mg 0.2mg 11%
Vitamin B1 0.179mg 0.064mg 10%
Folate 69µg 36µg 8%
Saturated fat 0.82g 0.017g 4%
Selenium 2.9µg 1.5µg 3%
Calcium 61mg 33mg 3%
Choline 11.8mg 2%
Vitamin C 2mg 3.7mg 2%
Sodium 43mg 25mg 1%
Monounsaturated fat 0.492g 0.005g 1%
Vitamin E 0.15mg 1%
Net carbs 29.82g 1.36g N/A
Sugar 0.48g N/A
Tryptophan 0.155mg 0.022mg 0%
Threonine 0.425mg 0.048mg 0%
Isoleucine 0.373mg 0.038mg 0%
Leucine 0.605mg 0.07mg 0%
Lysine 0.515mg 0.045mg 0%
Methionine 0.142mg 0.016mg 0%
Phenylalanine 0.361mg 0.067mg 0%
Valine 0.489mg 0.048mg 0%
Histidine 0.232mg 0.019mg 0%
Fructose 0.28g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 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 +791.7%
Contains more FatsFats +3627.3%
Contains more CarbsCarbs +2175.2%
Contains more OtherOther +970.9%
Contains more WaterWater +322.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 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 +9740%
Contains more Poly. FatPolyunsaturated fat +6165.3%
Contains less Sat. FatSaturated fat -97.9%

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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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.