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  6. Red leaf lettuce vs. Kohlrabi

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

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How are red leaf lettuce and kohlrabi different?

  • Red leaf lettuce is richer in vitamin A, vitamin K, and iron, while kohlrabi is higher in vitamin C, copper, and fiber.
  • Red leaf lettuce covers your daily need for vitamin A, 149% more than kohlrabi.
  • Red leaf lettuce contains 1403 times more vitamin K than kohlrabi. Red leaf lettuce contains 140.3µg of vitamin K, while kohlrabi contains 0.1µg.
  • Red leaf lettuce is lower in sugar.

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

Infographic

Red leaf lettuce vs Kohlrabi 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% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Contains more CalciumCalcium +37.5%
Contains more IronIron +200%
Contains more ZincZinc +566.7%
Contains more ManganeseManganese +46%
Contains more SeleniumSelenium +114.3%
Contains more MagnesiumMagnesium +58.3%
Contains more PotassiumPotassium +87.2%
Contains more CopperCopper +360.7%
Contains more PhosphorusPhosphorus +64.3%
Contains less SodiumSodium -20%

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 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Contains more Vitamin AVitamin A +18650%
Contains more Vitamin B1Vitamin B1 +28%
Contains more Vitamin B2Vitamin B2 +285%
Contains more Vitamin KVitamin K +140200%
Contains more FolateFolate +125%
Contains more Vitamin CVitamin C +1575.7%
Contains more Vitamin EVitamin E +220%
Contains more Vitamin B3Vitamin B3 +24.6%
Contains more Vitamin B5Vitamin B5 +14.6%
Contains more Vitamin B6Vitamin B6 +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.3mg

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% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more FatsFats +120%
Contains more ProteinProtein +27.8%
Contains more CarbsCarbs +174.3%
Contains more OtherOther +81.8%
~equal in Water ~91g

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
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Poly. FatPolyunsaturated fat +50%
Contains less Sat. FatSaturated fat -23.5%
Contains more Mono. FatMonounsaturated fat +40%

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 Kohlrabi
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Kohlrabi DV% diff.
Vitamin K 140.3µg 0.1µg 117%
Vitamin C 3.7mg 62mg 65%
Vitamin A 375µg 2µg 41%
Copper 0.028mg 0.129mg 11%
Fiber 0.9g 3.6g 11%
Iron 1.2mg 0.4mg 10%
Folate 36µg 16µg 5%
Potassium 187mg 350mg 5%
Vitamin B6 0.1mg 0.15mg 4%
Vitamin B2 0.077mg 0.02mg 4%
Manganese 0.203mg 0.139mg 3%
Phosphorus 28mg 46mg 3%
Vitamin E 0.15mg 0.48mg 2%
Zinc 0.2mg 0.03mg 2%
Magnesium 12mg 19mg 2%
Protein 1.33g 1.7g 1%
Selenium 1.5µg 0.7µg 1%
Calories 16kcal 27kcal 1%
Vitamin B1 0.064mg 0.05mg 1%
Calcium 33mg 24mg 1%
Carbs 2.26g 6.2g 1%
Fats 0.22g 0.1g 0%
Net carbs 1.36g 2.6g N/A
Sugar 0.48g 2.6g N/A
Sodium 25mg 20mg 0%
Vitamin B3 0.321mg 0.4mg 0%
Vitamin B5 0.144mg 0.165mg 0%
Choline 11.8mg 12.3mg 0%
Saturated fat 0.017g 0.013g 0%
Monounsaturated fat 0.005g 0.007g 0%
Polyunsaturated fat 0.072g 0.048g 0%
Tryptophan 0.022mg 0.01mg 0%
Threonine 0.048mg 0.049mg 0%
Isoleucine 0.038mg 0.078mg 0%
Leucine 0.07mg 0.067mg 0%
Lysine 0.045mg 0.056mg 0%
Methionine 0.016mg 0.013mg 0%
Phenylalanine 0.067mg 0.039mg 0%
Valine 0.048mg 0.05mg 0%
Histidine 0.019mg 0.019mg 0%
Fructose 0.28g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Kohlrabi
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
46%
Red leaf lettuce
23%
Kohlrabi
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 2.12g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 20)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.6)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 0.004g)
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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.