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  6. Red leaf lettuce vs. Purslane

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

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The main differences between Red leaf lettuce and Purslane

  • Red leaf lettuce is richer in Folate, yet Purslane is richer in Vitamin C, Magnesium, Iron, Copper, and Potassium.
  • Daily need coverage for Vitamin C from Purslane is 19% higher.
  • Red leaf lettuce contains 3 times more Folate than Purslane. Red leaf lettuce contains 36µg of Folate, while Purslane contains 12µg.

Food types used in this article are Lettuce, red leaf, raw and Purslane, raw.

Infographic

Red leaf lettuce vs Purslane 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
3
:
7
Purslane
Purslane
Contains less Sodium -44.4%
Contains more Zinc +17.6%
Contains more Selenium +66.7%
Contains more Calcium +97%
Contains more Iron +65.8%
Contains more Magnesium +466.7%
Contains more Phosphorus +57.1%
Contains more Potassium +164.2%
Contains more Copper +303.6%
Contains more Manganese +49.3%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Purslane
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 75% 49% 19% 44% 6% 5% 38% 40% 5%
Contains less Sodium -44.4%
Contains more Zinc +17.6%
Contains more Selenium +66.7%
Contains more Calcium +97%
Contains more Iron +65.8%
Contains more Magnesium +466.7%
Contains more Phosphorus +57.1%
Contains more Potassium +164.2%
Contains more Copper +303.6%
Contains more Manganese +49.3%

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.
Red leaf lettuce
Red leaf lettuce
7
:
3
Purslane
Purslane
Contains more Vitamin A +467.6%
Contains more Vitamin B1 +36.2%
Contains more Vitamin B5 +300%
Contains more Vitamin B6 +37%
Contains more Folate +200%
Contains more Vitamin C +467.6%
Contains more Vitamin B2 +45.5%
Contains more Vitamin B3 +49.5%
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%
Purslane
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 80% 0% 0% 70% 12% 26% 9% 3% 17% 9% 0% 0%
Contains more Vitamin A +467.6%
Contains more Vitamin B1 +36.2%
Contains more Vitamin B5 +300%
Contains more Vitamin B6 +37%
Contains more Folate +200%
Contains more Vitamin C +467.6%
Contains more Vitamin B2 +45.5%
Contains more Vitamin B3 +49.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
1
:
4
Purslane
Purslane
Contains more Protein +52.6%
Contains more Fats +63.6%
Contains more Carbs +50%
Contains more Other +147.3%
Equal in Water - 92.86
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
Purslane
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 g
Contains more Protein +52.6%
Contains more Fats +63.6%
Contains more Carbs +50%
Contains more Other +147.3%
Equal in Water - 92.86

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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Purslane Opinion
Net carbs 1.36g 3.39g Purslane
Protein 1.33g 2.03g Purslane
Fats 0.22g 0.36g Purslane
Carbs 2.26g 3.39g Purslane
Calories 16kcal 20kcal Purslane
Fructose 0.28g Red leaf lettuce
Sugar 0.48g Purslane
Fiber 0.9g Red leaf lettuce
Calcium 33mg 65mg Purslane
Iron 1.2mg 1.99mg Purslane
Magnesium 12mg 68mg Purslane
Phosphorus 28mg 44mg Purslane
Potassium 187mg 494mg Purslane
Sodium 25mg 45mg Red leaf lettuce
Zinc 0.2mg 0.17mg Red leaf lettuce
Copper 0.028mg 0.113mg Purslane
Manganese 0.203mg 0.303mg Purslane
Selenium 1.5µg 0.9µg Red leaf lettuce
Vitamin A 7492IU 1320IU Red leaf lettuce
Vitamin A RAE 375µg Red leaf lettuce
Vitamin E 0.15mg Red leaf lettuce
Vitamin C 3.7mg 21mg Purslane
Vitamin B1 0.064mg 0.047mg Red leaf lettuce
Vitamin B2 0.077mg 0.112mg Purslane
Vitamin B3 0.321mg 0.48mg Purslane
Vitamin B5 0.144mg 0.036mg Red leaf lettuce
Vitamin B6 0.1mg 0.073mg Red leaf lettuce
Folate 36µg 12µg Red leaf lettuce
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 Purslane
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 Purslane
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
19%
Purslane
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
30%
Purslane

Comparison summary

Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 20mg)
Which food is richer in vitamins?
Red leaf lettuce
Red leaf lettuce is relatively richer in vitamins
Which food is lower in Sugar?
Purslane
Purslane is lower in Sugar (difference - 0.48g)
Which food is lower in Saturated Fat?
Purslane
Purslane is lower in Saturated Fat (difference - 0.017g)
Which food is richer in minerals?
Purslane
Purslane is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.