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  6. Red leaf lettuce vs. Rutabagas

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 K, Vitamin A RAE, and Iron, however, Rutabagas has more Vitamin C, and Fiber.
  • Red leaf lettuce's daily need coverage for Vitamin K is 117% more.
  • 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
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
Rutabagas
Rutabagas
Contains more Iron +172.7%
Contains more Manganese +55%
Contains more Selenium +114.3%
Contains more Calcium +30.3%
Contains more Magnesium +66.7%
Contains more Phosphorus +89.3%
Contains more Potassium +63.1%
Contains less Sodium -52%
Contains more Zinc +20%
Contains more Copper +14.3%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Rutabagas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 4%
Contains more Iron +172.7%
Contains more Manganese +55%
Contains more Selenium +114.3%
Contains more Calcium +30.3%
Contains more Magnesium +66.7%
Contains more Phosphorus +89.3%
Contains more Potassium +63.1%
Contains less Sodium -52%
Contains more Zinc +20%
Contains more Copper +14.3%

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
4
:
5
Rutabagas
Rutabagas
Contains more Vitamin A +374500%
Contains more Vitamin B2 +92.5%
Contains more Folate +71.4%
Contains more Vitamin K +46666.7%
Contains more Vitamin E +100%
Contains more Vitamin C +575.7%
Contains more Vitamin B1 +40.6%
Contains more Vitamin B3 +118.1%
Contains more Vitamin B5 +11.1%
Equal in Vitamin B6 - 0.1
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%
Rutabagas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Contains more Vitamin A +374500%
Contains more Vitamin B2 +92.5%
Contains more Folate +71.4%
Contains more Vitamin K +46666.7%
Contains more Vitamin E +100%
Contains more Vitamin C +575.7%
Contains more Vitamin B1 +40.6%
Contains more Vitamin B3 +118.1%
Contains more Vitamin B5 +11.1%
Equal in Vitamin B6 - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
3
:
2
Rutabagas
Rutabagas
Contains more Protein +23.1%
Contains more Fats +37.5%
Contains more Carbs +281.4%
Contains more Other +29.1%
Equal in Water - 89.43
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
Rutabagas
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more Protein +23.1%
Contains more Fats +37.5%
Contains more Carbs +281.4%
Contains more Other +29.1%
Equal in Water - 89.43

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
1
:
2
Rutabagas
Rutabagas
Contains less Saturated Fat -37%
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +22.2%
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Rutabagas
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 g
Contains less Saturated Fat -37%
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +22.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
0
:
5
Rutabagas
Rutabagas
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +1050%
Contains more Fructose +475%
Contains more Maltose +∞%
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
Rutabagas
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 Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +1050%
Contains more Fructose +475%
Contains more Maltose +∞%

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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Rutabagas Opinion
Net carbs 1.36g 6.32g Rutabagas
Protein 1.33g 1.08g Red leaf lettuce
Fats 0.22g 0.16g Red leaf lettuce
Carbs 2.26g 8.62g Rutabagas
Calories 16kcal 37kcal Rutabagas
Starch 0g 0.4g Rutabagas
Fructose 0.28g 1.61g Rutabagas
Sugar 0.48g 4.46g Red leaf lettuce
Fiber 0.9g 2.3g Rutabagas
Calcium 33mg 43mg Rutabagas
Iron 1.2mg 0.44mg Red leaf lettuce
Magnesium 12mg 20mg Rutabagas
Phosphorus 28mg 53mg Rutabagas
Potassium 187mg 305mg Rutabagas
Sodium 25mg 12mg Rutabagas
Zinc 0.2mg 0.24mg Rutabagas
Copper 0.028mg 0.032mg Rutabagas
Manganese 0.203mg 0.131mg Red leaf lettuce
Selenium 1.5µg 0.7µg Red leaf lettuce
Vitamin A 7492IU 2IU Red leaf lettuce
Vitamin A RAE 375µg 0µg Red leaf lettuce
Vitamin E 0.15mg 0.3mg Rutabagas
Vitamin C 3.7mg 25mg Rutabagas
Vitamin B1 0.064mg 0.09mg Rutabagas
Vitamin B2 0.077mg 0.04mg Red leaf lettuce
Vitamin B3 0.321mg 0.7mg Rutabagas
Vitamin B5 0.144mg 0.16mg Rutabagas
Vitamin B6 0.1mg 0.1mg
Folate 36µg 21µg Red leaf lettuce
Vitamin K 140.3µg 0.3µg 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 0.027g Red leaf lettuce
Monounsaturated Fat 0.005g 0.025g Rutabagas
Polyunsaturated fat 0.072g 0.088g Rutabagas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Rutabagas
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
15%
Rutabagas
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
13%
Rutabagas

Comparison summary

Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 13mg)
Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 3.98g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 72)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $2.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. 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.