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  6. Red leaf lettuce vs. Poblano

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

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A recap on differences between red leaf lettuce and poblano

  • Poblano is higher than red leaf lettuce in vitamin B6, vitamin A, vitamin B2, iron, fiber, potassium, copper, manganese, vitamin B3, and vitamin B5.
  • Poblano covers your daily vitamin B6 needs 264% more than red leaf lettuce.

Food varieties used in this article are Lettuce, red leaf, raw and Peppers, ancho, dried.

Infographic

Red leaf lettuce vs Poblano 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 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
Contains less SodiumSodium -41.9%
Contains more MagnesiumMagnesium +841.7%
Contains more CalciumCalcium +84.8%
Contains more PotassiumPotassium +1189.3%
Contains more IronIron +810.8%
Contains more CopperCopper +1714.3%
Contains more ZincZinc +610%
Contains more PhosphorusPhosphorus +617.9%
Contains more ManganeseManganese +530%
Contains more SeleniumSelenium +93.3%

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 6.7% 341% 0% 0% 45% 520% 120% 120% 816% 0% 0% 52% 0%
Contains more Vitamin CVitamin C +85%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +172.5%
Contains more Vitamin B1Vitamin B1 +179.7%
Contains more Vitamin B2Vitamin B2 +2828.6%
Contains more Vitamin B3Vitamin B3 +1894.7%
Contains more Vitamin B5Vitamin B5 +1284%
Contains more Vitamin B6Vitamin B6 +3435%
Contains more FolateFolate +91.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Poblano DV% diff.
Vitamin B6 0.1mg 3.535mg 264%
Vitamin B2 0.077mg 2.255mg 168%
Iron 1.2mg 10.93mg 122%
Vitamin K 140.3µg 117%
Fiber 0.9g 21.6g 83%
Vitamin A 375µg 1022µg 72%
Potassium 187mg 2411mg 65%
Copper 0.028mg 0.508mg 53%
Manganese 0.203mg 1.279mg 47%
Vitamin B3 0.321mg 6.403mg 38%
Vitamin B5 0.144mg 1.993mg 37%
Polyunsaturated fat 0.072g 4.511g 30%
Phosphorus 28mg 201mg 25%
Magnesium 12mg 113mg 24%
Protein 1.33g 11.86g 21%
Carbs 2.26g 51.42g 16%
Calories 16kcal 281kcal 13%
Fats 0.22g 8.2g 12%
Zinc 0.2mg 1.42mg 11%
Vitamin B1 0.064mg 0.179mg 10%
Folate 36µg 69µg 8%
Saturated fat 0.017g 0.82g 4%
Selenium 1.5µg 2.9µg 3%
Calcium 33mg 61mg 3%
Choline 11.8mg 2%
Vitamin C 3.7mg 2mg 2%
Sodium 25mg 43mg 1%
Monounsaturated fat 0.005g 0.492g 1%
Vitamin E 0.15mg 1%
Net carbs 1.36g 29.82g N/A
Sugar 0.48g N/A
Tryptophan 0.022mg 0.155mg 0%
Threonine 0.048mg 0.425mg 0%
Isoleucine 0.038mg 0.373mg 0%
Leucine 0.07mg 0.605mg 0%
Lysine 0.045mg 0.515mg 0%
Methionine 0.016mg 0.142mg 0%
Phenylalanine 0.067mg 0.361mg 0%
Valine 0.048mg 0.489mg 0%
Histidine 0.019mg 0.232mg 0%
Fructose 0.28g 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
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Contains more WaterWater +322.6%
Contains more ProteinProtein +791.7%
Contains more FatsFats +3627.3%
Contains more CarbsCarbs +2175.2%
Contains more OtherOther +970.9%

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
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +9740%
Contains more Poly. FatPolyunsaturated fat +6165.3%

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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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.