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  6. Red leaf lettuce vs. Lettuce

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

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Significant differences between red leaf lettuce and lettuce

  • Red leaf lettuce has more vitamin K; however, lettuce is richer in vitamin C.
  • Red leaf lettuce covers your daily vitamin K needs 12% more than lettuce.

Specific food types used in this comparison are Lettuce, red leaf, raw and Lettuce, green leaf, raw.

Infographic

Red leaf lettuce vs Lettuce infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more IronIron +39.5%
Contains less SodiumSodium -10.7%
Contains more SeleniumSelenium +150%
Contains more ManganeseManganese +23.2%
~equal in Magnesium ~13mg
~equal in Calcium ~36mg
~equal in Potassium ~194mg
~equal in Copper ~0.029mg
~equal in Zinc ~0.18mg
~equal in Phosphorus ~29mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 12% 0% 125% 3% 16% 18% 6% 8.6% 23% 0% 351% 27%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 31% 0% 123% 4.4% 18% 18% 7% 8% 21% 0% 316% 29%
Contains more Vitamin CVitamin C +148.6%
Contains more Vitamin EVitamin E +46.7%
Contains more Vitamin B3Vitamin B3 +16.8%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~370µg
~equal in Vitamin B1 ~0.07mg
~equal in Vitamin B2 ~0.08mg
~equal in Vitamin B5 ~0.134mg
~equal in Vitamin B6 ~0.09mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~126.3µg
~equal in Folate ~38µg

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Lettuce DV% diff.
Vitamin K 140.3µg 126.3µg 12%
Vitamin C 3.7mg 9.2mg 6%
Iron 1.2mg 0.86mg 4%
Fiber 0.9g 1.3g 2%
Manganese 0.203mg 0.25mg 2%
Selenium 1.5µg 0.6µg 2%
Vitamin A 375µg 370µg 1%
Vitamin B1 0.064mg 0.07mg 1%
Vitamin B6 0.1mg 0.09mg 1%
Folate 36µg 38µg 1%
Calories 16kcal 15kcal 0%
Protein 1.33g 1.36g 0%
Protein per 100 calories 8.3g 9.1g N/A
Calories per 10 g protein 120kcal 110kcal N/A
Weight per 100 calories 625g 667g N/A
Fats 0.22g 0.15g 0%
Net carbs 1.36g 1.57g N/A
Carbs 2.26g 2.87g 0%
Magnesium 12mg 13mg 0%
Calcium 33mg 36mg 0%
Potassium 187mg 194mg 0%
Sugar 0.48g 0.78g N/A
Copper 0.028mg 0.029mg 0%
Zinc 0.2mg 0.18mg 0%
Phosphorus 28mg 29mg 0%
Sodium 25mg 28mg 0%
Vitamin E 0.15mg 0.22mg 0%
Vitamin B2 0.077mg 0.08mg 0%
Vitamin B3 0.321mg 0.375mg 0%
Vitamin B5 0.144mg 0.134mg 0%
Choline 11.8mg 13.6mg 0%
Saturated fat 0.017g 0.02g 0%
Monounsaturated fat 0.005g 0.006g 0%
Polyunsaturated fat 0.072g 0.082g 0%
Tryptophan 0.022mg 0.009mg 0%
Threonine 0.048mg 0.059mg 0%
Isoleucine 0.038mg 0.084mg 0%
Leucine 0.07mg 0.079mg 0%
Lysine 0.045mg 0.084mg 0%
Methionine 0.016mg 0.016mg 0%
Phenylalanine 0.067mg 0.055mg 0%
Valine 0.048mg 0.07mg 0%
Histidine 0.019mg 0.022mg 0%
Fructose 0.28g 0.43g 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
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more FatsFats +46.7%
Contains more CarbsCarbs +27%
~equal in Protein ~1.36g
~equal in Water ~94.98g

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% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains less Sat. FatSaturated fat -15%
Contains more Mono. FatMonounsaturated fat +20%
Contains more Poly. FatPolyunsaturated fat +13.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
42% 58%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.2 g
Fructose: 0.28 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +80%
Contains more FructoseFructose +53.6%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.