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  6. Red leaf lettuce vs. Chinese broccoli

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

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What are the main differences between Red leaf lettuce and Chinese broccoli?

  • Red leaf lettuce is richer in Vitamin K, Vitamin A RAE, and Iron, while Chinese broccoli is higher in Vitamin C, Folate, Calcium, Fiber, and Vitamin B2.
  • Red leaf lettuce's daily need coverage for Vitamin K is 46% higher.
  • Chinese broccoli has 5 times less Vitamin A RAE than Red leaf lettuce. Red leaf lettuce has 375µg of Vitamin A RAE, while Chinese broccoli has 82µg.

We used Lettuce, red leaf, raw and Broccoli, chinese, cooked types in this comparison.

Infographic

Red leaf lettuce vs Chinese broccoli 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.
Red leaf lettuce
Red leaf lettuce
2
:
8
Chinese broccoli
Chinese broccoli
Contains more Iron +114.3%
Contains more Selenium +15.4%
Contains more Calcium +203%
Contains more Magnesium +50%
Contains more Phosphorus +46.4%
Contains more Potassium +39.6%
Contains less Sodium -72%
Contains more Zinc +95%
Contains more Copper +117.9%
Contains more Manganese +30%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Contains more Iron +114.3%
Contains more Selenium +15.4%
Contains more Calcium +203%
Contains more Magnesium +50%
Contains more Phosphorus +46.4%
Contains more Potassium +39.6%
Contains less Sodium -72%
Contains more Zinc +95%
Contains more Copper +117.9%
Contains more Manganese +30%

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.
Red leaf lettuce
Red leaf lettuce
3
:
7
Chinese broccoli
Chinese broccoli
Contains more Vitamin A +357.4%
Contains more Vitamin B6 +42.9%
Contains more Vitamin K +65.4%
Contains more Vitamin E +220%
Contains more Vitamin C +662.2%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B2 +89.6%
Contains more Vitamin B3 +36.1%
Contains more Vitamin B5 +10.4%
Contains more Folate +175%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Chinese broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin A +357.4%
Contains more Vitamin B6 +42.9%
Contains more Vitamin K +65.4%
Contains more Vitamin E +220%
Contains more Vitamin C +662.2%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B2 +89.6%
Contains more Vitamin B3 +36.1%
Contains more Vitamin B5 +10.4%
Contains more Folate +175%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
2
:
3
Chinese broccoli
Chinese broccoli
Contains more Protein +16.7%
Contains more Fats +227.3%
Contains more Carbs +68.6%
Contains more Other +43.6%
Equal in Water - 93.54
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Chinese broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more Protein +16.7%
Contains more Fats +227.3%
Contains more Carbs +68.6%
Contains more Other +43.6%
Equal in Water - 93.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
1
:
2
Chinese broccoli
Chinese broccoli
Contains less Saturated Fat -84.5%
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +358.3%
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Chinese broccoli
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Contains less Saturated Fat -84.5%
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +358.3%

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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Chinese broccoli Opinion
Net carbs 1.36g 1.31g Red leaf lettuce
Protein 1.33g 1.14g Red leaf lettuce
Fats 0.22g 0.72g Chinese broccoli
Carbs 2.26g 3.81g Chinese broccoli
Calories 16kcal 22kcal Chinese broccoli
Fructose 0.28g Red leaf lettuce
Sugar 0.48g 0.84g Red leaf lettuce
Fiber 0.9g 2.5g Chinese broccoli
Calcium 33mg 100mg Chinese broccoli
Iron 1.2mg 0.56mg Red leaf lettuce
Magnesium 12mg 18mg Chinese broccoli
Phosphorus 28mg 41mg Chinese broccoli
Potassium 187mg 261mg Chinese broccoli
Sodium 25mg 7mg Chinese broccoli
Zinc 0.2mg 0.39mg Chinese broccoli
Copper 0.028mg 0.061mg Chinese broccoli
Manganese 0.203mg 0.264mg Chinese broccoli
Selenium 1.5µg 1.3µg Red leaf lettuce
Vitamin A 7492IU 1638IU Red leaf lettuce
Vitamin A RAE 375µg 82µg Red leaf lettuce
Vitamin E 0.15mg 0.48mg Chinese broccoli
Vitamin C 3.7mg 28.2mg Chinese broccoli
Vitamin B1 0.064mg 0.095mg Chinese broccoli
Vitamin B2 0.077mg 0.146mg Chinese broccoli
Vitamin B3 0.321mg 0.437mg Chinese broccoli
Vitamin B5 0.144mg 0.159mg Chinese broccoli
Vitamin B6 0.1mg 0.07mg Red leaf lettuce
Folate 36µg 99µg Chinese broccoli
Vitamin K 140.3µg 84.8µg Red leaf lettuce
Tryptophan 0.022mg Red leaf lettuce
Threonine 0.048mg Red leaf lettuce
Isoleucine 0.038mg Red leaf lettuce
Leucine 0.07mg Red leaf lettuce
Lysine 0.045mg Red leaf lettuce
Methionine 0.016mg Red leaf lettuce
Phenylalanine 0.067mg Red leaf lettuce
Valine 0.048mg Red leaf lettuce
Histidine 0.019mg Red leaf lettuce
Saturated Fat 0.017g 0.11g Red leaf lettuce
Monounsaturated Fat 0.005g 0.05g Chinese broccoli
Polyunsaturated fat 0.072g 0.33g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Chinese broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
76%
Red leaf lettuce
48%
Chinese broccoli
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
18%
Chinese broccoli

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 0.36g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.093g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 18mg)
Which food is richer in minerals?
Chinese broccoli
Chinese broccoli is relatively richer in minerals
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.