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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% 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 11% 71% 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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Vegetable DV% diff.
Vitamin K 140.3µg 23.5µg 97%
Vitamin A 375µg 214µg 18%
Fiber 0.9g 4.4g 14%
Manganese 0.203mg 0.379mg 8%
Copper 0.028mg 0.083mg 6%
Iron 1.2mg 0.82mg 5%
Folate 36µg 19µg 4%
Carbs 2.26g 13.09g 4%
Vitamin B3 0.321mg 0.851mg 3%
Vitamin B2 0.077mg 0.12mg 3%
Zinc 0.2mg 0.49mg 3%
Phosphorus 28mg 51mg 3%
Protein 1.33g 2.86g 3%
Magnesium 12mg 22mg 2%
Vitamin B6 0.1mg 0.074mg 2%
Selenium 1.5µg 0.3µg 2%
Choline 11.8mg 24.1mg 2%
Vitamin E 0.15mg 0.38mg 2%
Calories 16kcal 65kcal 2%
Vitamin B1 0.064mg 0.071mg 1%
Potassium 187mg 169mg 1%
Calcium 33mg 25mg 1%
Vitamin C 3.7mg 3.2mg 1%
Fats 0.22g 0.15g 0%
Net carbs 1.36g 8.69g N/A
Sugar 0.48g 3.12g N/A
Sodium 25mg 35mg 0%
Vitamin B5 0.144mg 0.151mg 0%
Saturated fat 0.017g 0.031g 0%
Monounsaturated fat 0.005g 0.01g 0%
Polyunsaturated fat 0.072g 0.072g 0%
Tryptophan 0.022mg 0.029mg 0%
Threonine 0.048mg 0.115mg 0%
Isoleucine 0.038mg 0.139mg 0%
Leucine 0.07mg 0.19mg 0%
Lysine 0.045mg 0.17mg 0%
Methionine 0.016mg 0.034mg 0%
Phenylalanine 0.067mg 0.12mg 0%
Valine 0.048mg 0.149mg 0%
Histidine 0.019mg 0.073mg 0%
Fructose 0.28g 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
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

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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. 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.