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  6. Red leaf lettuce vs. Ginger

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

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Summary of differences between red leaf lettuce and ginger

  • Red leaf lettuce has more vitamin A, vitamin K, iron, and folate; however, ginger is higher in copper, magnesium, and potassium.
  • Red leaf lettuce covers your daily need for vitamin A, 150% more than ginger.
  • Red leaf lettuce has 1403 times more vitamin K than ginger. While red leaf lettuce has 140.3µg of vitamin K, ginger has only 0.1µg.

These are the specific foods used in this comparison Lettuce, red leaf, raw and Ginger root, raw.

Infographic

Red leaf lettuce vs Ginger 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%
Ginger
Ginger
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
Contains more CalciumCalcium +106.3%
Contains more IronIron +100%
Contains more SeleniumSelenium +114.3%
Contains more MagnesiumMagnesium +258.3%
Contains more PotassiumPotassium +121.9%
Contains more CopperCopper +707.1%
Contains more ZincZinc +70%
Contains more PhosphorusPhosphorus +21.4%
Contains less SodiumSodium -48%
Contains more ManganeseManganese +12.8%

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%
Ginger
Ginger
6
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 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +156%
Contains more Vitamin B2Vitamin B2 +126.5%
Contains more Vitamin KVitamin K +140200%
Contains more FolateFolate +227.3%
Contains more Vitamin CVitamin C +35.1%
Contains more Vitamin EVitamin E +73.3%
Contains more Vitamin B3Vitamin B3 +133.6%
Contains more Vitamin B5Vitamin B5 +41%
Contains more Vitamin B6Vitamin B6 +60%
Contains more CholineCholine +144.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Ginger DV% diff.
Vitamin K 140.3µg 0.1µg 117%
Vitamin A 375µg 0µg 42%
Copper 0.028mg 0.226mg 22%
Iron 1.2mg 0.6mg 8%
Magnesium 12mg 43mg 7%
Potassium 187mg 415mg 7%
Folate 36µg 11µg 6%
Carbs 2.26g 17.77g 5%
Vitamin B6 0.1mg 0.16mg 5%
Fiber 0.9g 2g 4%
Calories 16kcal 80kcal 3%
Choline 11.8mg 28.8mg 3%
Vitamin B3 0.321mg 0.75mg 3%
Vitamin B2 0.077mg 0.034mg 3%
Vitamin B1 0.064mg 0.025mg 3%
Calcium 33mg 16mg 2%
Sodium 25mg 13mg 1%
Vitamin B5 0.144mg 0.203mg 1%
Polyunsaturated fat 0.072g 0.154g 1%
Phosphorus 28mg 34mg 1%
Fats 0.22g 0.75g 1%
Vitamin C 3.7mg 5mg 1%
Saturated fat 0.017g 0.203g 1%
Zinc 0.2mg 0.34mg 1%
Protein 1.33g 1.82g 1%
Selenium 1.5µg 0.7µg 1%
Manganese 0.203mg 0.229mg 1%
Vitamin E 0.15mg 0.26mg 1%
Net carbs 1.36g 15.77g N/A
Sugar 0.48g 1.7g N/A
Monounsaturated fat 0.005g 0.154g 0%
Tryptophan 0.022mg 0.012mg 0%
Threonine 0.048mg 0.036mg 0%
Isoleucine 0.038mg 0.051mg 0%
Leucine 0.07mg 0.074mg 0%
Lysine 0.045mg 0.057mg 0%
Methionine 0.016mg 0.013mg 0%
Phenylalanine 0.067mg 0.045mg 0%
Valine 0.048mg 0.073mg 0%
Histidine 0.019mg 0.03mg 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
Ginger
Ginger
4
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Contains more WaterWater +21.2%
Contains more ProteinProtein +36.8%
Contains more FatsFats +240.9%
Contains more CarbsCarbs +686.3%
Contains more OtherOther +40%

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
Ginger
Ginger
2
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 g
Contains less Sat. FatSaturated fat -91.6%
Contains more Mono. FatMonounsaturated fat +2980%
Contains more Poly. FatPolyunsaturated fat +113.9%

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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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.