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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

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 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

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin CVitamin C +148.6%
Contains more Vitamin EVitamin E +46.7%
Contains more Vitamin B3Vitamin B3 +16.8%
Contains more CholineCholine +15.3%
~equal in Vitamin A ~370µg
~equal in Vitamin D ~0µg
~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

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%
Contains more OtherOther +16.4%
~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

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 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%
Selenium 1.5µg 0.6µg 2%
Manganese 0.203mg 0.25mg 2%
Vitamin B1 0.064mg 0.07mg 1%
Folate 36µg 38µg 1%
Vitamin B6 0.1mg 0.09mg 1%
Vitamin A 375µg 370µg 1%
Calories 16kcal 15kcal 0%
Protein 1.33g 1.36g 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Lettuce
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
45%
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.