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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

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.
Contains more Iron +39.5%
Contains less Sodium -10.7%
Contains more Zinc +11.1%
Contains more Selenium +150%
Contains more Manganese +23.2%
Equal in Calcium - 36
Equal in Magnesium - 13
Equal in Phosphorus - 29
Equal in Potassium - 194
Equal in Zinc - 0.18
Equal in Copper - 0.029
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Iron +39.5%
Contains less Sodium -10.7%
Contains more Zinc +11.1%
Contains more Selenium +150%
Contains more Manganese +23.2%
Equal in Calcium - 36
Equal in Magnesium - 13
Equal in Phosphorus - 29
Equal in Potassium - 194
Equal in Zinc - 0.18
Equal in Copper - 0.029

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.
:
Contains more Vitamin B6 +11.1%
Contains more Vitamin K +11.1%
Contains more Vitamin E +46.7%
Contains more Vitamin C +148.6%
Contains more Vitamin B3 +16.8%
Contains more Choline +15.3%
Equal in Vitamin A - 7405
Equal in Vitamin B1 - 0.07
Equal in Vitamin B2 - 0.08
Equal in Vitamin B5 - 0.134
Equal in Vitamin B6 - 0.09
Equal in Folate - 38
Equal in Vitamin K - 126.3
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 7% 351%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 8% 316%
Contains more Vitamin B6 +11.1%
Contains more Vitamin K +11.1%
Contains more Vitamin E +46.7%
Contains more Vitamin C +148.6%
Contains more Vitamin B3 +16.8%
Contains more Choline +15.3%
Equal in Vitamin A - 7405
Equal in Vitamin B1 - 0.07
Equal in Vitamin B2 - 0.08
Equal in Vitamin B5 - 0.134
Equal in Vitamin B6 - 0.09
Equal in Folate - 38
Equal in Vitamin K - 126.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +46.7%
Contains more Carbs +27%
Contains more Other +16.4%
Equal in Protein - 1.36
Equal in Water - 94.98
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 Fats +46.7%
Contains more Carbs +27%
Contains more Other +16.4%
Equal in Protein - 1.36
Equal in Water - 94.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -15%
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated fat +13.9%
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains less Saturated Fat -15%
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated fat +13.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +80%
Contains more Fructose +53.6%
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 Glucose +80%
Contains more Fructose +53.6%

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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Lettuce Opinion
Net carbs 1.36g 1.57g Lettuce
Protein 1.33g 1.36g Lettuce
Fats 0.22g 0.15g Red leaf lettuce
Carbs 2.26g 2.87g Lettuce
Calories 16kcal 15kcal Red leaf lettuce
Fructose 0.28g 0.43g Lettuce
Sugar 0.48g 0.78g Red leaf lettuce
Fiber 0.9g 1.3g Lettuce
Calcium 33mg 36mg Lettuce
Iron 1.2mg 0.86mg Red leaf lettuce
Magnesium 12mg 13mg Lettuce
Phosphorus 28mg 29mg Lettuce
Potassium 187mg 194mg Lettuce
Sodium 25mg 28mg Red leaf lettuce
Zinc 0.2mg 0.18mg Red leaf lettuce
Copper 0.028mg 0.029mg Lettuce
Manganese 0.203mg 0.25mg Lettuce
Selenium 1.5µg 0.6µg Red leaf lettuce
Vitamin A 7492IU 7405IU Red leaf lettuce
Vitamin A RAE 375µg 370µg Red leaf lettuce
Vitamin E 0.15mg 0.22mg Lettuce
Vitamin C 3.7mg 9.2mg Lettuce
Vitamin B1 0.064mg 0.07mg Lettuce
Vitamin B2 0.077mg 0.08mg Lettuce
Vitamin B3 0.321mg 0.375mg Lettuce
Vitamin B5 0.144mg 0.134mg Red leaf lettuce
Vitamin B6 0.1mg 0.09mg Red leaf lettuce
Folate 36µg 38µg Lettuce
Choline 11.8mg 13.6mg Lettuce
Vitamin K 140.3µg 126.3µg Red leaf lettuce
Tryptophan 0.022mg 0.009mg Red leaf lettuce
Threonine 0.048mg 0.059mg Lettuce
Isoleucine 0.038mg 0.084mg Lettuce
Leucine 0.07mg 0.079mg Lettuce
Lysine 0.045mg 0.084mg Lettuce
Methionine 0.016mg 0.016mg
Phenylalanine 0.067mg 0.055mg Red leaf lettuce
Valine 0.048mg 0.07mg Lettuce
Histidine 0.019mg 0.022mg Lettuce
Saturated Fat 0.017g 0.02g Red leaf lettuce
Monounsaturated Fat 0.005g 0.006g Lettuce
Polyunsaturated fat 0.072g 0.082g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Lettuce
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
71%
Red leaf lettuce
69%
Lettuce
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 32)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.5)
Which food is richer in minerals?
Lettuce
Lettuce is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.