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  6. Red leaf lettuce vs. Vegetable

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

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Differences between Red leaf lettuce and Vegetable

  • Red leaf lettuce has more Vitamin K, and Vitamin A, while Vegetable has more Fiber, Manganese, and Copper.
  • Red leaf lettuce's daily need coverage for Vitamin K is 97% higher.
  • Vegetable contains 2 times less Folate than Red leaf lettuce. Red leaf lettuce contains 36µg of Folate, while Vegetable contains 19µg.
  • The amount of Sugar in Red leaf lettuce is lower.

The food types used in this comparison are Lettuce, red leaf, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Red leaf lettuce vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more CalciumCalcium +32%
Contains more IronIron +46.3%
Contains less SodiumSodium -28.6%
Contains more SeleniumSelenium +400%
Contains more MagnesiumMagnesium +83.3%
Contains more CopperCopper +196.4%
Contains more ZincZinc +145%
Contains more PhosphorusPhosphorus +82.1%
Contains more ManganeseManganese +86.7%
~equal in Potassium ~169mg

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 11% 257% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +15.6%
Contains more Vitamin AVitamin A +75.2%
Contains more Vitamin B6Vitamin B6 +35.1%
Contains more Vitamin KVitamin K +497%
Contains more FolateFolate +89.5%
Contains more Vitamin EVitamin E +153.3%
Contains more Vitamin B1Vitamin B1 +10.9%
Contains more Vitamin B2Vitamin B2 +55.8%
Contains more Vitamin B3Vitamin B3 +165.1%
Contains more CholineCholine +104.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.151mg
~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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more FatsFats +46.7%
Contains more WaterWater +14.9%
Contains more ProteinProtein +115%
Contains more CarbsCarbs +479.2%
Contains more OtherOther +21.8%

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
27% 9% 64%
Saturated Fat: Sat. Fat 0.031 g
Monounsaturated Fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains less Sat. FatSaturated Fat -45.2%
Contains more Mono. FatMonounsaturated Fat +100%
~equal in Polyunsaturated fat ~0.072g

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 Vegetable
Lower in Sugar ok
Lower in Sodium 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 Vegetable Opinion
Calories 16kcal 65kcal Vegetable
Protein 1.33g 2.86g Vegetable
Fats 0.22g 0.15g Red leaf lettuce
Vitamin C 3.7mg 3.2mg Red leaf lettuce
Net carbs 1.36g 8.69g Vegetable
Carbs 2.26g 13.09g Vegetable
Magnesium 12mg 22mg Vegetable
Calcium 33mg 25mg Red leaf lettuce
Potassium 187mg 169mg Red leaf lettuce
Iron 1.2mg 0.82mg Red leaf lettuce
Sugar 0.48g 3.12g Red leaf lettuce
Fiber 0.9g 4.4g Vegetable
Copper 0.028mg 0.083mg Vegetable
Zinc 0.2mg 0.49mg Vegetable
Phosphorus 28mg 51mg Vegetable
Sodium 25mg 35mg Red leaf lettuce
Vitamin A 7492IU 4277IU Red leaf lettuce
Vitamin A 375µg 214µg Red leaf lettuce
Vitamin E 0.15mg 0.38mg Vegetable
Manganese 0.203mg 0.379mg Vegetable
Selenium 1.5µg 0.3µg Red leaf lettuce
Vitamin B1 0.064mg 0.071mg Vegetable
Vitamin B2 0.077mg 0.12mg Vegetable
Vitamin B3 0.321mg 0.851mg Vegetable
Vitamin B5 0.144mg 0.151mg Vegetable
Vitamin B6 0.1mg 0.074mg Red leaf lettuce
Vitamin K 140.3µg 23.5µg Red leaf lettuce
Folate 36µg 19µg Red leaf lettuce
Choline 11.8mg 24.1mg Vegetable
Saturated Fat 0.017g 0.031g Red leaf lettuce
Monounsaturated Fat 0.005g 0.01g Vegetable
Polyunsaturated fat 0.072g 0.072g
Tryptophan 0.022mg 0.029mg Vegetable
Threonine 0.048mg 0.115mg Vegetable
Isoleucine 0.038mg 0.139mg Vegetable
Leucine 0.07mg 0.19mg Vegetable
Lysine 0.045mg 0.17mg Vegetable
Methionine 0.016mg 0.034mg Vegetable
Phenylalanine 0.067mg 0.12mg Vegetable
Valine 0.048mg 0.149mg Vegetable
Histidine 0.019mg 0.073mg Vegetable
Fructose 0.28g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Vegetable
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
35%
Vegetable
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
19%
Vegetable

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 2.64g)
Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 66)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.5)
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.