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  6. Red leaf lettuce vs. Chicory

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

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How are red leaf lettuce and chicory different?

  • Red leaf lettuce is richer in vitamin A and iron, while chicory is higher in fiber.
  • Red leaf lettuce covers your daily need for vitamin A, 149% more than chicory.
  • Red leaf lettuce contains 5 times more iron than chicory. Red leaf lettuce contains 1.2mg of iron, while chicory contains 0.24mg.

Lettuce, red leaf, raw and Chicory, witloof, raw types were used in this article.

Infographic

Red leaf lettuce vs Chicory 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 7.1% 5.7% 19% 9% 17% 4.4% 11% 0.26% 13% 1.1%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +73.7%
Contains more IronIron +400%
Contains more ZincZinc +25%
Contains more ManganeseManganese +103%
Contains more SeleniumSelenium +650%
Contains more PotassiumPotassium +12.8%
Contains more CopperCopper +82.1%
Contains less SodiumSodium -92%
~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 9.3% 0.33% 0% 0% 16% 6.2% 3% 8.7% 9.7% 0% 0% 28% 0%
Contains more Vitamin CVitamin C +32.1%
Contains more Vitamin AVitamin A +37400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +185.2%
Contains more Vitamin B3Vitamin B3 +100.6%
Contains more Vitamin B6Vitamin B6 +138.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.062mg
~equal in Vitamin B5 ~0.145mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~37µg

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Chicory DV% diff.
Vitamin K 140.3µg 117%
Vitamin A 375µg 1µg 42%
Iron 1.2mg 0.24mg 12%
Fiber 0.9g 3.1g 9%
Vitamin B6 0.1mg 0.042mg 4%
Vitamin B2 0.077mg 0.027mg 4%
Manganese 0.203mg 0.1mg 4%
Copper 0.028mg 0.051mg 3%
Selenium 1.5µg 0.2µg 2%
Choline 11.8mg 2%
Potassium 187mg 211mg 1%
Vitamin C 3.7mg 2.8mg 1%
Vitamin B3 0.321mg 0.16mg 1%
Carbs 2.26g 4g 1%
Protein 1.33g 0.9g 1%
Sodium 25mg 2mg 1%
Calcium 33mg 19mg 1%
Vitamin E 0.15mg 1%
Calories 16kcal 17kcal 0%
Fats 0.22g 0.1g 0%
Net carbs 1.36g 0.9g N/A
Magnesium 12mg 10mg 0%
Sugar 0.48g N/A
Zinc 0.2mg 0.16mg 0%
Phosphorus 28mg 26mg 0%
Vitamin B1 0.064mg 0.062mg 0%
Vitamin B5 0.144mg 0.145mg 0%
Folate 36µg 37µg 0%
Saturated fat 0.017g 0.024g 0%
Monounsaturated fat 0.005g 0.002g 0%
Polyunsaturated fat 0.072g 0.044g 0%
Tryptophan 0.022mg 0.016mg 0%
Threonine 0.048mg 0.025mg 0%
Isoleucine 0.038mg 0.054mg 0%
Leucine 0.07mg 0.039mg 0%
Lysine 0.045mg 0.035mg 0%
Methionine 0.016mg 0.005mg 0%
Phenylalanine 0.067mg 0.022mg 0%
Valine 0.048mg 0.041mg 0%
Histidine 0.019mg 0.015mg 0%
Fructose 0.28g 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
4% 95%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 4 g
Water: 94.52 g
Other: 0.48 g
Contains more ProteinProtein +47.8%
Contains more FatsFats +120%
Contains more OtherOther +14.6%
Contains more CarbsCarbs +77%
~equal in Water ~94.52g

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
34% 3% 63%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains less Sat. FatSaturated fat -29.2%
Contains more Mono. FatMonounsaturated fat +150%
Contains more Poly. FatPolyunsaturated fat +63.6%

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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. Chicory - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170404/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.