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  6. Red leaf lettuce vs. Napa cabbage

Red leaf lettuce vs. Napa cabbage — In-Depth Nutrition Comparison

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What are the differences between Red leaf lettuce and Napa cabbage?

  • Red leaf lettuce is higher in Vitamin A RAE, and Iron, yet Napa cabbage is higher in Copper.
  • Red leaf lettuce's daily need coverage for Vitamin A RAE is 40% more.
  • Red leaf lettuce has 2 times more Potassium than Napa cabbage. While Red leaf lettuce has 187mg of Potassium, Napa cabbage has only 87mg.

We used Lettuce, red leaf, raw and Cabbage, napa, cooked types in this article.

Infographic

Red leaf lettuce vs Napa cabbage 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.
Red leaf lettuce
Red leaf lettuce
7
:
2
Napa cabbage
Napa cabbage
Contains more Calcium +13.8%
Contains more Iron +62.2%
Contains more Magnesium +50%
Contains more Phosphorus +47.4%
Contains more Potassium +114.9%
Contains more Zinc +42.9%
Contains more Selenium +275%
Contains less Sodium -56%
Contains more Copper +242.9%
Equal in Manganese - 0.203
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Napa cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
Contains more Calcium +13.8%
Contains more Iron +62.2%
Contains more Magnesium +50%
Contains more Phosphorus +47.4%
Contains more Potassium +114.9%
Contains more Zinc +42.9%
Contains more Selenium +275%
Contains less Sodium -56%
Contains more Copper +242.9%
Equal in Manganese - 0.203

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.
Red leaf lettuce
Red leaf lettuce
8
:
2
Napa cabbage
Napa cabbage
Contains more Vitamin A +2748.7%
Contains more Vitamin C +15.6%
Contains more Vitamin B1 +1180%
Contains more Vitamin B2 +208%
Contains more Vitamin B5 +311.4%
Contains more Vitamin B6 +170.3%
Contains more Vitamin B3 +45.2%
Contains more Folate +19.4%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Napa cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
Contains more Vitamin A +2748.7%
Contains more Vitamin C +15.6%
Contains more Vitamin B1 +1180%
Contains more Vitamin B2 +208%
Contains more Vitamin B5 +311.4%
Contains more Vitamin B6 +170.3%
Contains more Vitamin B3 +45.2%
Contains more Folate +19.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
4
:
1
Napa cabbage
Napa cabbage
Contains more Protein +20.9%
Contains more Fats +29.4%
Contains more Other +223.5%
Equal in Carbs - 2.23
Equal in Water - 96.33
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Napa cabbage
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Contains more Protein +20.9%
Contains more Fats +29.4%
Contains more Other +223.5%
Equal in Carbs - 2.23
Equal in Water - 96.33

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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Napa cabbage Opinion
Net carbs 1.36g 2.23g Napa cabbage
Protein 1.33g 1.1g Red leaf lettuce
Fats 0.22g 0.17g Red leaf lettuce
Carbs 2.26g 2.23g Red leaf lettuce
Calories 16kcal 12kcal Red leaf lettuce
Fructose 0.28g Red leaf lettuce
Sugar 0.48g Napa cabbage
Fiber 0.9g Red leaf lettuce
Calcium 33mg 29mg Red leaf lettuce
Iron 1.2mg 0.74mg Red leaf lettuce
Magnesium 12mg 8mg Red leaf lettuce
Phosphorus 28mg 19mg Red leaf lettuce
Potassium 187mg 87mg Red leaf lettuce
Sodium 25mg 11mg Napa cabbage
Zinc 0.2mg 0.14mg Red leaf lettuce
Copper 0.028mg 0.096mg Napa cabbage
Manganese 0.203mg 0.203mg
Selenium 1.5µg 0.4µg Red leaf lettuce
Vitamin A 7492IU 263IU Red leaf lettuce
Vitamin A RAE 375µg 13µg Red leaf lettuce
Vitamin E 0.15mg Red leaf lettuce
Vitamin C 3.7mg 3.2mg Red leaf lettuce
Vitamin B1 0.064mg 0.005mg Red leaf lettuce
Vitamin B2 0.077mg 0.025mg Red leaf lettuce
Vitamin B3 0.321mg 0.466mg Napa cabbage
Vitamin B5 0.144mg 0.035mg Red leaf lettuce
Vitamin B6 0.1mg 0.037mg Red leaf lettuce
Folate 36µg 43µg Napa cabbage
Vitamin K 140.3µg Red leaf lettuce
Tryptophan 0.022mg Red leaf lettuce
Threonine 0.048mg Red leaf lettuce
Isoleucine 0.038mg Red leaf lettuce
Leucine 0.07mg Red leaf lettuce
Lysine 0.045mg Red leaf lettuce
Methionine 0.016mg Red leaf lettuce
Phenylalanine 0.067mg Red leaf lettuce
Valine 0.048mg Red leaf lettuce
Histidine 0.019mg Red leaf lettuce
Saturated Fat 0.017g Napa cabbage
Monounsaturated Fat 0.005g Red leaf lettuce
Polyunsaturated fat 0.072g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Napa cabbage
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
76%
Red leaf lettuce
7%
Napa cabbage
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
12%
Napa cabbage

Comparison summary

Which food is richer in minerals?
Red leaf lettuce
Red leaf lettuce is relatively richer in minerals
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Red leaf lettuce
Red leaf lettuce is relatively richer in vitamins
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.017g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.