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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, 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 than Red cabbage. While Red leaf lettuce contains 375µg of Vitamin A, 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.
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 11% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
Contains more IronIron +50%
Contains more CopperCopper +64.7%
Contains more SeleniumSelenium +150%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +29.9%
Contains more ManganeseManganese +19.7%
~equal in Zinc ~0.22mg
~equal in Phosphorus ~30mg
~equal in Sodium ~27mg

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%
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 190% 67% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
Contains more Vitamin AVitamin A +571.3%
Contains more Vitamin EVitamin E +36.4%
Contains more Vitamin B2Vitamin B2 +11.6%
Contains more Vitamin KVitamin K +267.3%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +1440.5%
Contains more Vitamin B3Vitamin B3 +30.2%
Contains more Vitamin B6Vitamin B6 +109%
Contains more CholineCholine +44.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.064mg
~equal in Vitamin B5 ~0.147mg
~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
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more FatsFats +37.5%
Contains more CarbsCarbs +226.1%
Contains more OtherOther +18.2%
~equal in Protein ~1.43g
~equal in Water ~90.39g

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
19% 11% 71%
Saturated Fat: Sat. Fat 0.021 g
Monounsaturated Fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.08 g
Contains less Sat. FatSaturated Fat -19%
Contains more Mono. FatMonounsaturated Fat +140%
Contains more Poly. FatPolyunsaturated fat +11.1%

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
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 SucroseSucrose +∞%
Contains more GlucoseGlucose +770%
Contains more FructoseFructose +428.6%
~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 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
Calories 16kcal 31kcal Red cabbage
Protein 1.33g 1.43g Red cabbage
Fats 0.22g 0.16g Red leaf lettuce
Vitamin C 3.7mg 57mg Red cabbage
Net carbs 1.36g 5.27g Red cabbage
Carbs 2.26g 7.37g Red cabbage
Magnesium 12mg 16mg Red cabbage
Calcium 33mg 45mg Red cabbage
Potassium 187mg 243mg Red cabbage
Iron 1.2mg 0.8mg Red leaf lettuce
Sugar 0.48g 3.83g Red leaf lettuce
Fiber 0.9g 2.1g Red cabbage
Copper 0.028mg 0.017mg Red leaf lettuce
Zinc 0.2mg 0.22mg Red cabbage
Phosphorus 28mg 30mg Red cabbage
Sodium 25mg 27mg Red leaf lettuce
Vitamin A 7492IU 1116IU Red leaf lettuce
Vitamin A 375µg 56µg Red leaf lettuce
Vitamin E 0.15mg 0.11mg Red leaf lettuce
Manganese 0.203mg 0.243mg Red cabbage
Selenium 1.5µg 0.6µg Red leaf lettuce
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
Vitamin K 140.3µg 38.2µg Red leaf lettuce
Folate 36µg 18µg Red leaf lettuce
Choline 11.8mg 17.1mg 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
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
Fructose 0.28g 1.48g Red cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Red cabbage
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
36%
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.