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  6. Red leaf lettuce vs. Onion

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

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How are Red leaf lettuce and Onion different?

  • Red leaf lettuce has more Vitamin K, Vitamin A, and Iron than Onion.
  • Daily need coverage for Vitamin K from Red leaf lettuce is 117% higher.
  • Red leaf lettuce has less Sugar.

Lettuce, red leaf, raw and Onions, raw are the varieties used in this article.

Infographic

Red leaf lettuce vs Onion 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%
Onion
Onion
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +43.5%
Contains more PotassiumPotassium +28.1%
Contains more IronIron +471.4%
Contains more ZincZinc +17.6%
Contains more ManganeseManganese +57.4%
Contains more SeleniumSelenium +200%
Contains more CopperCopper +39.3%
Contains less SodiumSodium -84%
~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% 450% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Onion
Onion
2
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 25% 0.12% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin AVitamin A +374500%
Contains more Vitamin EVitamin E +650%
Contains more Vitamin B1Vitamin B1 +39.1%
Contains more Vitamin B2Vitamin B2 +185.2%
Contains more Vitamin B3Vitamin B3 +176.7%
Contains more Vitamin B5Vitamin B5 +17.1%
Contains more Vitamin KVitamin K +34975%
Contains more FolateFolate +89.5%
Contains more CholineCholine +93.4%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B6Vitamin B6 +20%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +20.9%
Contains more FatsFats +120%
Contains more OtherOther +57.1%
Contains more CarbsCarbs +313.3%
~equal in Water ~89.11g

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
Onion
Onion
1
58% 18% 24%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains less Sat. FatSaturated Fat -59.5%
Contains more Poly. FatPolyunsaturated fat +323.5%
Contains more Mono. FatMonounsaturated Fat +160%

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
Onion
Onion
3
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +885%
Contains more FructoseFructose +360.7%
~equal in Starch ~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 Onion
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Onion Opinion
Calories 16kcal 40kcal Onion
Protein 1.33g 1.1g Red leaf lettuce
Fats 0.22g 0.1g Red leaf lettuce
Vitamin C 3.7mg 7.4mg Onion
Net carbs 1.36g 7.64g Onion
Carbs 2.26g 9.34g Onion
Magnesium 12mg 10mg Red leaf lettuce
Calcium 33mg 23mg Red leaf lettuce
Potassium 187mg 146mg Red leaf lettuce
Iron 1.2mg 0.21mg Red leaf lettuce
Sugar 0.48g 4.24g Red leaf lettuce
Fiber 0.9g 1.7g Onion
Copper 0.028mg 0.039mg Onion
Zinc 0.2mg 0.17mg Red leaf lettuce
Phosphorus 28mg 29mg Onion
Sodium 25mg 4mg Onion
Vitamin A 7492IU 2IU Red leaf lettuce
Vitamin A 375µg 0µg Red leaf lettuce
Vitamin E 0.15mg 0.02mg Red leaf lettuce
Manganese 0.203mg 0.129mg Red leaf lettuce
Selenium 1.5µg 0.5µg Red leaf lettuce
Vitamin B1 0.064mg 0.046mg Red leaf lettuce
Vitamin B2 0.077mg 0.027mg Red leaf lettuce
Vitamin B3 0.321mg 0.116mg Red leaf lettuce
Vitamin B5 0.144mg 0.123mg Red leaf lettuce
Vitamin B6 0.1mg 0.12mg Onion
Vitamin K 140.3µg 0.4µg Red leaf lettuce
Folate 36µg 19µg Red leaf lettuce
Choline 11.8mg 6.1mg Red leaf lettuce
Saturated Fat 0.017g 0.042g Red leaf lettuce
Monounsaturated Fat 0.005g 0.013g Onion
Polyunsaturated fat 0.072g 0.017g Red leaf lettuce
Tryptophan 0.022mg 0.014mg Red leaf lettuce
Threonine 0.048mg 0.021mg Red leaf lettuce
Isoleucine 0.038mg 0.014mg Red leaf lettuce
Leucine 0.07mg 0.025mg Red leaf lettuce
Lysine 0.045mg 0.039mg Red leaf lettuce
Methionine 0.016mg 0.002mg Red leaf lettuce
Phenylalanine 0.067mg 0.025mg Red leaf lettuce
Valine 0.048mg 0.021mg Red leaf lettuce
Histidine 0.019mg 0.014mg Red leaf lettuce
Fructose 0.28g 1.29g Onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Onion
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
71%
Red leaf lettuce
8%
Onion
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
8%
Onion

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 3.76g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 15)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.2)
Which food is richer in minerals?
Red leaf lettuce
Red leaf lettuce is relatively richer in minerals
Which food is richer in vitamins?
Red leaf lettuce
Red leaf lettuce is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 21mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.