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  6. Red leaf lettuce vs. Brussels sprouts

Red leaf lettuce vs. Brussels sprouts — In-Depth Nutrition Comparison

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A recap on differences between Red leaf lettuce and Brussels sprouts

  • Red leaf lettuce is higher in Vitamin A, yet Brussels sprouts are higher in Vitamin C, Vitamin K, Fiber, Vitamin B6, Folate, Vitamin B1, Potassium, Phosphorus, and Manganese.
  • Brussels sprouts covers your daily Vitamin C needs 90% more than Red leaf lettuce.
  • Red leaf lettuce contains 10 times more Vitamin A than Brussels sprouts. While Red leaf lettuce contains 375µg of Vitamin A, Brussels sprouts contain only 38µg.

Food varieties used in this article are Lettuce, red leaf, raw and Brussels sprouts, raw.

Infographic

Red leaf lettuce vs Brussels sprouts 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 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more MagnesiumMagnesium +91.7%
Contains more CalciumCalcium +27.3%
Contains more PotassiumPotassium +108%
Contains more IronIron +16.7%
Contains more CopperCopper +150%
Contains more ZincZinc +110%
Contains more PhosphorusPhosphorus +146.4%
Contains more ManganeseManganese +66%
~equal in Sodium ~25mg
~equal in Selenium ~1.6µg

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 12% 450% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
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 283% 45% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin AVitamin A +893.6%
Contains more Vitamin CVitamin C +2197.3%
Contains more Vitamin EVitamin E +486.7%
Contains more Vitamin B1Vitamin B1 +117.2%
Contains more Vitamin B2Vitamin B2 +16.9%
Contains more Vitamin B3Vitamin B3 +132.1%
Contains more Vitamin B5Vitamin B5 +114.6%
Contains more Vitamin B6Vitamin B6 +119%
Contains more Vitamin KVitamin K +26.2%
Contains more FolateFolate +69.4%
Contains more CholineCholine +61.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more WaterWater +11.2%
Contains more ProteinProtein +154.1%
Contains more FatsFats +36.4%
Contains more CarbsCarbs +296%
Contains more OtherOther +149.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 5% 77%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
100%
Saturated Fat: Sat. Fat 0.062 g
Monounsaturated Fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains less Sat. FatSaturated Fat -72.6%
Contains more Mono. FatMonounsaturated Fat +360%
Contains more Poly. FatPolyunsaturated fat +212400%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
21% 37% 42%
Starch: 0 g
Sucrose: 0.46 g
Glucose: 0.81 g
Fructose: 0.93 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +305%
Contains more FructoseFructose +232.1%
~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 leaf lettuce Brussels sprouts
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Brussels sprouts Opinion
Calories 16kcal 43kcal Brussels sprouts
Protein 1.33g 3.38g Brussels sprouts
Fats 0.22g 0.3g Brussels sprouts
Vitamin C 3.7mg 85mg Brussels sprouts
Net carbs 1.36g 5.15g Brussels sprouts
Carbs 2.26g 8.95g Brussels sprouts
Magnesium 12mg 23mg Brussels sprouts
Calcium 33mg 42mg Brussels sprouts
Potassium 187mg 389mg Brussels sprouts
Iron 1.2mg 1.4mg Brussels sprouts
Sugar 0.48g 2.2g Red leaf lettuce
Fiber 0.9g 3.8g Brussels sprouts
Copper 0.028mg 0.07mg Brussels sprouts
Zinc 0.2mg 0.42mg Brussels sprouts
Phosphorus 28mg 69mg Brussels sprouts
Sodium 25mg 25mg
Vitamin A 7492IU 754IU Red leaf lettuce
Vitamin A 375µg 38µg Red leaf lettuce
Vitamin E 0.15mg 0.88mg Brussels sprouts
Manganese 0.203mg 0.337mg Brussels sprouts
Selenium 1.5µg 1.6µg Brussels sprouts
Vitamin B1 0.064mg 0.139mg Brussels sprouts
Vitamin B2 0.077mg 0.09mg Brussels sprouts
Vitamin B3 0.321mg 0.745mg Brussels sprouts
Vitamin B5 0.144mg 0.309mg Brussels sprouts
Vitamin B6 0.1mg 0.219mg Brussels sprouts
Vitamin K 140.3µg 177µg Brussels sprouts
Folate 36µg 61µg Brussels sprouts
Choline 11.8mg 19.1mg Brussels sprouts
Saturated Fat 0.017g 0.062g Red leaf lettuce
Monounsaturated Fat 0.005g 0.023g Brussels sprouts
Polyunsaturated fat 0.072g 153g Brussels sprouts
Tryptophan 0.022mg 0.037mg Brussels sprouts
Threonine 0.048mg 0.12mg Brussels sprouts
Isoleucine 0.038mg 0.132mg Brussels sprouts
Leucine 0.07mg 0.152mg Brussels sprouts
Lysine 0.045mg 0.154mg Brussels sprouts
Methionine 0.016mg 0.032mg Brussels sprouts
Phenylalanine 0.067mg 0.098mg Brussels sprouts
Valine 0.048mg 0.155mg Brussels sprouts
Histidine 0.019mg 0.076mg Brussels sprouts
Fructose 0.28g 0.93g Brussels sprouts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Brussels sprouts
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
71%
Red leaf lettuce
76%
Brussels sprouts
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
24%
Brussels sprouts

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 1.72g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.045g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 0)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.4)
Which food is richer in minerals?
Brussels sprouts
Brussels sprouts is relatively richer in minerals
Which food is richer in vitamins?
Brussels sprouts
Brussels sprouts is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (25 mg)

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 leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/nutrients
  2. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.