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  6. Red leaf lettuce vs. Cabbage

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

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What are the main differences between red leaf lettuce and cabbage?

  • Red leaf lettuce is richer in vitamin A, vitamin K, and iron, while cabbage is higher in vitamin C and fiber.
  • Red leaf lettuce's daily need coverage for vitamin A is 148% higher.
  • Cabbage has 3 times less iron than red leaf lettuce. Red leaf lettuce has 1.2mg of iron, while cabbage has 0.47mg.
  • Red leaf lettuce is lower in sugar.

We used Lettuce, red leaf, raw and Cabbage, raw types in this comparison.

Infographic

Red leaf lettuce vs Cabbage infographic
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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 8.6% 12% 15% 18% 6.3% 4.9% 11% 2.3% 21% 1.6%
Contains more IronIron +155.3%
Contains more CopperCopper +47.4%
Contains more ManganeseManganese +26.9%
Contains more SeleniumSelenium +400%
Contains more CalciumCalcium +21.2%
Contains less SodiumSodium -28%
~equal in Magnesium ~12mg
~equal in Potassium ~170mg
~equal in Zinc ~0.18mg
~equal in Phosphorus ~26mg

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% 125% 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 122% 1.7% 3% 0% 15% 9.2% 4.4% 13% 29% 0% 190% 32% 5.8%
Contains more Vitamin AVitamin A +7400%
Contains more Vitamin B2Vitamin B2 +92.5%
Contains more Vitamin B3Vitamin B3 +37.2%
Contains more Vitamin KVitamin K +84.6%
Contains more Vitamin CVitamin C +889.2%
Contains more Vitamin B5Vitamin B5 +47.2%
Contains more Vitamin B6Vitamin B6 +24%
Contains more FolateFolate +19.4%
~equal in Vitamin E ~0.15mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.061mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.7mg

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Cabbage DV% diff.
Vitamin K 140.3µg 76µg 54%
Vitamin A 375µg 5µg 41%
Vitamin C 3.7mg 36.6mg 37%
Iron 1.2mg 0.47mg 9%
Fiber 0.9g 2.5g 6%
Vitamin B2 0.077mg 0.04mg 3%
Folate 36µg 43µg 2%
Selenium 1.5µg 0.3µg 2%
Vitamin B6 0.1mg 0.124mg 2%
Manganese 0.203mg 0.16mg 2%
Vitamin B3 0.321mg 0.234mg 1%
Fructose 0.28g 1.45g 1%
Copper 0.028mg 0.019mg 1%
Vitamin B5 0.144mg 0.212mg 1%
Calcium 33mg 40mg 1%
Carbs 2.26g 5.8g 1%
Potassium 187mg 170mg 1%
Calories 16kcal 25kcal 0%
Protein 1.33g 1.28g 0%
Fats 0.22g 0.1g 0%
Net carbs 1.36g 3.3g N/A
Magnesium 12mg 12mg 0%
Sugar 0.48g 3.2g N/A
Zinc 0.2mg 0.18mg 0%
Phosphorus 28mg 26mg 0%
Sodium 25mg 18mg 0%
Vitamin E 0.15mg 0.15mg 0%
Vitamin B1 0.064mg 0.061mg 0%
Saturated fat 0.017g 0.034g 0%
Choline 11.8mg 10.7mg 0%
Monounsaturated fat 0.005g 0.017g 0%
Polyunsaturated fat 0.072g 0.017g 0%
Tryptophan 0.022mg 0.011mg 0%
Threonine 0.048mg 0.035mg 0%
Isoleucine 0.038mg 0.03mg 0%
Leucine 0.07mg 0.041mg 0%
Lysine 0.045mg 0.044mg 0%
Methionine 0.016mg 0.012mg 0%
Phenylalanine 0.067mg 0.032mg 0%
Valine 0.048mg 0.042mg 0%
Histidine 0.019mg 0.022mg 0%

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
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
Contains more FatsFats +120%
Contains more CarbsCarbs +156.6%
Contains more OtherOther +16.4%
~equal in Protein ~1.28g
~equal in Water ~92.18g

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
50% 25% 25%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains less Sat. FatSaturated fat -50%
Contains more Poly. FatPolyunsaturated fat +323.5%
Contains more Mono. FatMonounsaturated fat +240%

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
2% 52% 45%
Starch: 0 g
Sucrose: 0.08 g
Glucose: 1.67 g
Fructose: 1.45 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +735%
Contains more FructoseFructose +417.9%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/nutrients
  2. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.