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

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Important differences between red leaf lettuce and rutabagas

  • Red leaf lettuce has more vitamin A, vitamin K, and iron; however, rutabagas have more vitamin C and fiber.
  • Red leaf lettuce's daily need coverage for vitamin A is 150% more.
  • Red leaf lettuce has 468 times more vitamin K than rutabagas. Red leaf lettuce has 140.3µg of vitamin K, while rutabagas have 0.3µg.
  • Red leaf lettuce is lower in sugar.

The food varieties used in the comparison are Lettuce, red leaf, raw and Rutabagas, raw.

Infographic

Red leaf lettuce vs Rutabagas infographic
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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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more IronIron +172.7%
Contains more ManganeseManganese +55%
Contains more SeleniumSelenium +114.3%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +30.3%
Contains more PotassiumPotassium +63.1%
Contains more CopperCopper +14.3%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +89.3%
Contains less SodiumSodium -52%

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +92.5%
Contains more Vitamin KVitamin K +46666.7%
Contains more FolateFolate +71.4%
Contains more Vitamin CVitamin C +575.7%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +40.6%
Contains more Vitamin B3Vitamin B3 +118.1%
Contains more Vitamin B5Vitamin B5 +11.1%
Contains more CholineCholine +19.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.1mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Rutabagas DV% diff.
Vitamin K 140.3µg 0.3µg 117%
Vitamin A 375µg 0µg 42%
Vitamin C 3.7mg 25mg 24%
Iron 1.2mg 0.44mg 10%
Fiber 0.9g 2.3g 6%
Phosphorus 28mg 53mg 4%
Folate 36µg 21µg 4%
Vitamin B2 0.077mg 0.04mg 3%
Manganese 0.203mg 0.131mg 3%
Potassium 187mg 305mg 3%
Fructose 0.28g 1.61g 2%
Vitamin B3 0.321mg 0.7mg 2%
Vitamin B1 0.064mg 0.09mg 2%
Carbs 2.26g 8.62g 2%
Magnesium 12mg 20mg 2%
Calories 16kcal 37kcal 1%
Protein 1.33g 1.08g 1%
Sodium 25mg 12mg 1%
Vitamin E 0.15mg 0.3mg 1%
Calcium 33mg 43mg 1%
Selenium 1.5µg 0.7µg 1%
Fats 0.22g 0.16g 0%
Net carbs 1.36g 6.32g N/A
Sugar 0.48g 4.46g N/A
Copper 0.028mg 0.032mg 0%
Zinc 0.2mg 0.24mg 0%
Starch 0g 0.4g 0%
Vitamin B5 0.144mg 0.16mg 0%
Vitamin B6 0.1mg 0.1mg 0%
Choline 11.8mg 14.1mg 0%
Saturated fat 0.017g 0.027g 0%
Monounsaturated fat 0.005g 0.025g 0%
Polyunsaturated fat 0.072g 0.088g 0%
Tryptophan 0.022mg 0%
Threonine 0.048mg 0%
Isoleucine 0.038mg 0%
Leucine 0.07mg 0%
Lysine 0.045mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.067mg 0%
Valine 0.048mg 0%
Histidine 0.019mg 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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +23.1%
Contains more FatsFats +37.5%
Contains more CarbsCarbs +281.4%
Contains more OtherOther +29.1%
~equal in Water ~89.43g

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% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains less Sat. FatSaturated fat -37%
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +22.2%

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
8% 11% 47% 33%
Starch: 0.4 g
Sucrose: 0.53 g
Glucose: 2.3 g
Fructose: 1.61 g
Lactose: 0 g
Maltose: 0.02 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1050%
Contains more FructoseFructose +475%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.