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  6. Red leaf lettuce vs. Chinese cabbage

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

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Summary of differences between Red leaf lettuce and Chinese cabbage

  • Red leaf lettuce has more Vitamin K, and Vitamin A, however, Chinese cabbage is higher in Vitamin C, Folate, Vitamin B6, and Calcium.
  • Red leaf lettuce covers your daily need of Vitamin K 79% more than Chinese cabbage.
  • Red leaf lettuce has 2 times more Vitamin A than Chinese cabbage. While Red leaf lettuce has 375µg of Vitamin A, Chinese cabbage has only 223µg.

These are the specific foods used in this comparison Lettuce, red leaf, raw and Cabbage, chinese (pak-choi), raw.

Infographic

Red leaf lettuce vs Chinese cabbage 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more IronIron +50%
Contains more CopperCopper +33.3%
Contains less SodiumSodium -61.5%
Contains more ManganeseManganese +27.7%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +58.3%
Contains more CalciumCalcium +218.2%
Contains more PotassiumPotassium +34.8%
Contains more PhosphorusPhosphorus +32.1%
~equal in Zinc ~0.19mg

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 150% 268% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin AVitamin A +67.7%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B5Vitamin B5 +63.6%
Contains more Vitamin KVitamin K +208.4%
Contains more CholineCholine +84.4%
Contains more Vitamin CVitamin C +1116.2%
Contains more Vitamin B3Vitamin B3 +55.8%
Contains more Vitamin B6Vitamin B6 +94%
Contains more FolateFolate +83.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.07mg
~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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +12.8%
Contains more OtherOther +45.5%
~equal in Fats ~0.2g
~equal in Carbs ~2.18g
~equal in Water ~95.32g

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
20% 11% 70%
Saturated Fat: Sat. Fat 0.027 g
Monounsaturated Fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains less Sat. FatSaturated Fat -37%
Contains more Mono. FatMonounsaturated Fat +200%
Contains more Poly. FatPolyunsaturated fat +33.3%

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 Chinese cabbage
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Chinese cabbage Opinion
Calories 16kcal 13kcal Red leaf lettuce
Protein 1.33g 1.5g Chinese cabbage
Fats 0.22g 0.2g Red leaf lettuce
Vitamin C 3.7mg 45mg Chinese cabbage
Net carbs 1.36g 1.18g Red leaf lettuce
Carbs 2.26g 2.18g Red leaf lettuce
Magnesium 12mg 19mg Chinese cabbage
Calcium 33mg 105mg Chinese cabbage
Potassium 187mg 252mg Chinese cabbage
Iron 1.2mg 0.8mg Red leaf lettuce
Sugar 0.48g 1.18g Red leaf lettuce
Fiber 0.9g 1g Chinese cabbage
Copper 0.028mg 0.021mg Red leaf lettuce
Zinc 0.2mg 0.19mg Red leaf lettuce
Phosphorus 28mg 37mg Chinese cabbage
Sodium 25mg 65mg Red leaf lettuce
Vitamin A 7492IU 4468IU Red leaf lettuce
Vitamin A 375µg 223µg Red leaf lettuce
Vitamin E 0.15mg 0.09mg Red leaf lettuce
Manganese 0.203mg 0.159mg Red leaf lettuce
Selenium 1.5µg 0.5µg Red leaf lettuce
Vitamin B1 0.064mg 0.04mg Red leaf lettuce
Vitamin B2 0.077mg 0.07mg Red leaf lettuce
Vitamin B3 0.321mg 0.5mg Chinese cabbage
Vitamin B5 0.144mg 0.088mg Red leaf lettuce
Vitamin B6 0.1mg 0.194mg Chinese cabbage
Vitamin K 140.3µg 45.5µg Red leaf lettuce
Folate 36µg 66µg Chinese cabbage
Choline 11.8mg 6.4mg Red leaf lettuce
Saturated Fat 0.017g 0.027g Red leaf lettuce
Monounsaturated Fat 0.005g 0.015g Chinese cabbage
Polyunsaturated fat 0.072g 0.096g Chinese cabbage
Tryptophan 0.022mg 0.015mg Red leaf lettuce
Threonine 0.048mg 0.049mg Chinese cabbage
Isoleucine 0.038mg 0.085mg Chinese cabbage
Leucine 0.07mg 0.088mg Chinese cabbage
Lysine 0.045mg 0.089mg Chinese cabbage
Methionine 0.016mg 0.009mg Red leaf lettuce
Phenylalanine 0.067mg 0.044mg Red leaf lettuce
Valine 0.048mg 0.066mg Chinese cabbage
Histidine 0.019mg 0.026mg Chinese cabbage
Fructose 0.28g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Chinese cabbage
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
52%
Chinese cabbage
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
16%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 0.7g)
Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 40mg)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.01g)
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 - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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 leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/nutrients
  2. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.