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  6. Red leaf lettuce vs. Red cabbage

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

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How are Red leaf lettuce and Red cabbage different?

  • Red leaf lettuce is higher in Vitamin K, and Vitamin A RAE, however, Red cabbage is richer in Vitamin C, and Vitamin B6.
  • Daily need coverage for Vitamin K from Red leaf lettuce is 85% higher.
  • Red leaf lettuce contains 7 times more Vitamin A RAE than Red cabbage. While Red leaf lettuce contains 375µg of Vitamin A RAE, Red cabbage contains only 56µg.
  • Red leaf lettuce has less Sugar.

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

Infographic

Red leaf lettuce vs Red 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
4
:
6
Red cabbage
Red cabbage
Contains more Iron +50%
Contains more Copper +64.7%
Contains more Selenium +150%
Contains more Calcium +36.4%
Contains more Magnesium +33.3%
Contains more Potassium +29.9%
Contains more Manganese +19.7%
Equal in Phosphorus - 30
Equal in Sodium - 27
Equal in Zinc - 0.22
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Red cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 30% 12% 13% 22% 4% 6% 6% 32% 4%
Contains more Iron +50%
Contains more Copper +64.7%
Contains more Selenium +150%
Contains more Calcium +36.4%
Contains more Magnesium +33.3%
Contains more Potassium +29.9%
Contains more Manganese +19.7%
Equal in Phosphorus - 30
Equal in Sodium - 27
Equal in Zinc - 0.22

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
5
:
4
Red cabbage
Red cabbage
Contains more Vitamin A +571.3%
Contains more Vitamin E +36.4%
Contains more Vitamin B2 +11.6%
Contains more Folate +100%
Contains more Vitamin K +267.3%
Contains more Vitamin C +1440.5%
Contains more Vitamin B3 +30.2%
Contains more Vitamin B6 +109%
Equal in Vitamin B1 - 0.064
Equal in Vitamin B5 - 0.147
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%
Red cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 3% 0% 190% 16% 16% 8% 9% 49% 14% 0% 96%
Contains more Vitamin A +571.3%
Contains more Vitamin E +36.4%
Contains more Vitamin B2 +11.6%
Contains more Folate +100%
Contains more Vitamin K +267.3%
Contains more Vitamin C +1440.5%
Contains more Vitamin B3 +30.2%
Contains more Vitamin B6 +109%
Equal in Vitamin B1 - 0.064
Equal in Vitamin B5 - 0.147

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
2
:
3
Red cabbage
Red cabbage
Contains more Fats +37.5%
Contains more Carbs +226.1%
Contains more Other +18.2%
Equal in Protein - 1.43
Equal in Water - 90.39
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
Red cabbage
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more Fats +37.5%
Contains more Carbs +226.1%
Contains more Other +18.2%
Equal in Protein - 1.43
Equal in Water - 90.39

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
1
:
2
Red cabbage
Red cabbage
Contains less Saturated Fat -19%
Contains more Monounsaturated Fat +140%
Contains more Polyunsaturated fat +11.1%
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Red cabbage
19% 11% 71%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.08 g
Contains less Saturated Fat -19%
Contains more Monounsaturated Fat +140%
Contains more Polyunsaturated fat +11.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
0
:
3
Red cabbage
Red cabbage
Contains more Sucrose +∞%
Contains more Glucose +770%
Contains more Fructose +428.6%
Red leaf lettuce
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
Red cabbage
16% 46% 39%
Starch: 0 g
Sucrose: 0.6 g
Glucose: 1.74 g
Fructose: 1.48 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +770%
Contains more Fructose +428.6%

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 Red cabbage
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 Red cabbage Opinion
Net carbs 1.36g 5.27g Red cabbage
Protein 1.33g 1.43g Red cabbage
Fats 0.22g 0.16g Red leaf lettuce
Carbs 2.26g 7.37g Red cabbage
Calories 16kcal 31kcal Red cabbage
Fructose 0.28g 1.48g Red cabbage
Sugar 0.48g 3.83g Red leaf lettuce
Fiber 0.9g 2.1g Red cabbage
Calcium 33mg 45mg Red cabbage
Iron 1.2mg 0.8mg Red leaf lettuce
Magnesium 12mg 16mg Red cabbage
Phosphorus 28mg 30mg Red cabbage
Potassium 187mg 243mg Red cabbage
Sodium 25mg 27mg Red leaf lettuce
Zinc 0.2mg 0.22mg Red cabbage
Copper 0.028mg 0.017mg Red leaf lettuce
Manganese 0.203mg 0.243mg Red cabbage
Selenium 1.5µg 0.6µg Red leaf lettuce
Vitamin A 7492IU 1116IU Red leaf lettuce
Vitamin A RAE 375µg 56µg Red leaf lettuce
Vitamin E 0.15mg 0.11mg Red leaf lettuce
Vitamin C 3.7mg 57mg Red cabbage
Vitamin B1 0.064mg 0.064mg
Vitamin B2 0.077mg 0.069mg Red leaf lettuce
Vitamin B3 0.321mg 0.418mg Red cabbage
Vitamin B5 0.144mg 0.147mg Red cabbage
Vitamin B6 0.1mg 0.209mg Red cabbage
Folate 36µg 18µg Red leaf lettuce
Vitamin K 140.3µg 38.2µg Red leaf lettuce
Tryptophan 0.022mg 0.012mg Red leaf lettuce
Threonine 0.048mg 0.039mg Red leaf lettuce
Isoleucine 0.038mg 0.034mg Red leaf lettuce
Leucine 0.07mg 0.046mg Red leaf lettuce
Lysine 0.045mg 0.049mg Red cabbage
Methionine 0.016mg 0.014mg Red leaf lettuce
Phenylalanine 0.067mg 0.036mg Red leaf lettuce
Valine 0.048mg 0.048mg
Histidine 0.019mg 0.024mg Red cabbage
Saturated Fat 0.017g 0.021g Red leaf lettuce
Monounsaturated Fat 0.005g 0.012g Red cabbage
Polyunsaturated fat 0.072g 0.08g Red cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Red 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
39%
Red cabbage
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
14%
Red cabbage

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 3.35g)
Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.004g)
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 - $0.3)
Which food is richer in minerals?
Red cabbage
Red cabbage 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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.