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  6. Red cabbage vs. Red leaf lettuce

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

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How are Red cabbage and Red leaf lettuce different?

  • Red cabbage is higher in Vitamin C, and Vitamin B6, however, Red leaf lettuce is richer in Vitamin K, and Vitamin A.
  • Daily need coverage for Vitamin K from Red leaf lettuce is 85% higher.
  • Red cabbage contains 15 times more Vitamin C than Red leaf lettuce. While Red cabbage contains 57mg of Vitamin C, Red leaf lettuce contains only 3.7mg.
  • Red leaf lettuce has less Sugar.

Cabbage, red, raw and Lettuce, red leaf, raw are the varieties used in this article.

Infographic

Red 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 11% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
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 +33.3%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +29.9%
Contains more ManganeseManganese +19.7%
Contains more IronIron +50%
Contains more CopperCopper +64.7%
Contains more SeleniumSelenium +150%
~equal in Zinc ~0.2mg
~equal in Phosphorus ~28mg
~equal in Sodium ~25mg

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 190% 67% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
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 CVitamin C +1440.5%
Contains more Vitamin B3Vitamin B3 +30.2%
Contains more Vitamin B6Vitamin B6 +109%
Contains more CholineCholine +44.9%
Contains more Vitamin AVitamin A +571.3%
Contains more Vitamin EVitamin E +36.4%
Contains more Vitamin B2Vitamin B2 +11.6%
Contains more Vitamin KVitamin K +267.3%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.064mg
~equal in Vitamin B5 ~0.144mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 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 CarbsCarbs +226.1%
Contains more OtherOther +18.2%
Contains more FatsFats +37.5%
~equal in Protein ~1.33g
~equal in Water ~95.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 71%
Saturated Fat: Sat. Fat 0.021 g
Monounsaturated Fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.08 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 +140%
Contains less Sat. FatSaturated Fat -19%
~equal in Polyunsaturated fat ~0.072g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
16% 46% 39%
Starch: 0 g
Sucrose: 0.6 g
Glucose: 1.74 g
Fructose: 1.48 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
42% 58%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.2 g
Fructose: 0.28 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +770%
Contains more FructoseFructose +428.6%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~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.
Red cabbage Red leaf lettuce
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Red cabbage Red leaf lettuce Opinion
Calories 31kcal 16kcal Red cabbage
Protein 1.43g 1.33g Red cabbage
Fats 0.16g 0.22g Red leaf lettuce
Vitamin C 57mg 3.7mg Red cabbage
Net carbs 5.27g 1.36g Red cabbage
Carbs 7.37g 2.26g Red cabbage
Magnesium 16mg 12mg Red cabbage
Calcium 45mg 33mg Red cabbage
Potassium 243mg 187mg Red cabbage
Iron 0.8mg 1.2mg Red leaf lettuce
Sugar 3.83g 0.48g Red leaf lettuce
Fiber 2.1g 0.9g Red cabbage
Copper 0.017mg 0.028mg Red leaf lettuce
Zinc 0.22mg 0.2mg Red cabbage
Phosphorus 30mg 28mg Red cabbage
Sodium 27mg 25mg Red leaf lettuce
Vitamin A 1116IU 7492IU Red leaf lettuce
Vitamin A 56µg 375µg Red leaf lettuce
Vitamin E 0.11mg 0.15mg Red leaf lettuce
Manganese 0.243mg 0.203mg Red cabbage
Selenium 0.6µg 1.5µg Red leaf lettuce
Vitamin B1 0.064mg 0.064mg
Vitamin B2 0.069mg 0.077mg Red leaf lettuce
Vitamin B3 0.418mg 0.321mg Red cabbage
Vitamin B5 0.147mg 0.144mg Red cabbage
Vitamin B6 0.209mg 0.1mg Red cabbage
Vitamin K 38.2µg 140.3µg Red leaf lettuce
Folate 18µg 36µg Red leaf lettuce
Choline 17.1mg 11.8mg Red cabbage
Saturated Fat 0.021g 0.017g Red leaf lettuce
Monounsaturated Fat 0.012g 0.005g Red cabbage
Polyunsaturated fat 0.08g 0.072g Red cabbage
Tryptophan 0.012mg 0.022mg Red leaf lettuce
Threonine 0.039mg 0.048mg Red leaf lettuce
Isoleucine 0.034mg 0.038mg Red leaf lettuce
Leucine 0.046mg 0.07mg Red leaf lettuce
Lysine 0.049mg 0.045mg Red cabbage
Methionine 0.014mg 0.016mg Red leaf lettuce
Phenylalanine 0.036mg 0.067mg Red leaf lettuce
Valine 0.048mg 0.048mg
Histidine 0.024mg 0.019mg Red cabbage
Fructose 1.48g 0.28g Red cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red 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
36%
Red cabbage
71%
Red leaf lettuce
Minerals Daily Need Coverage Score
14%
Red cabbage
14%
Red leaf lettuce

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 3.35g)
Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 32)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.3)
Which food is richer in minerals?
Red cabbage
Red cabbage is relatively richer in minerals
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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.