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  6. Red leaf lettuce vs. Wakame

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

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What are the main differences between Red leaf lettuce and Wakame?

  • Red leaf lettuce is richer in Vitamin K, and Vitamin A RAE, while Wakame is higher in Manganese, Folate, Copper, Magnesium, Iron, Vitamin B2, and Calcium.
  • Red leaf lettuce's daily need coverage for Vitamin K is 113% higher.
  • Wakame has 21 times less Vitamin A RAE than Red leaf lettuce. Red leaf lettuce has 375µg of Vitamin A RAE, while Wakame has 18µg.
  • Red leaf lettuce is lower in Sodium.

We used Lettuce, red leaf, raw and Seaweed, wakame, raw types in this comparison.

Infographic

Red leaf lettuce vs Wakame 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
Wakame
Wakame
Contains more Potassium +274%
Contains less Sodium -97.1%
Contains more Selenium +114.3%
Contains more Calcium +354.5%
Contains more Iron +81.7%
Contains more Magnesium +791.7%
Contains more Phosphorus +185.7%
Contains more Zinc +90%
Contains more Copper +914.3%
Contains more Manganese +589.7%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Potassium +274%
Contains less Sodium -97.1%
Contains more Selenium +114.3%
Contains more Calcium +354.5%
Contains more Iron +81.7%
Contains more Magnesium +791.7%
Contains more Phosphorus +185.7%
Contains more Zinc +90%
Contains more Copper +914.3%
Contains more Manganese +589.7%

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
5
:
5
Wakame
Wakame
Contains more Vitamin A +1981.1%
Contains more Vitamin C +23.3%
Contains more Vitamin B6 +4900%
Contains more Vitamin K +2547.2%
Contains more Vitamin E +566.7%
Contains more Vitamin B2 +198.7%
Contains more Vitamin B3 +398.4%
Contains more Vitamin B5 +384%
Contains more Folate +444.4%
Equal in Vitamin B1 - 0.06
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%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin A +1981.1%
Contains more Vitamin C +23.3%
Contains more Vitamin B6 +4900%
Contains more Vitamin K +2547.2%
Contains more Vitamin E +566.7%
Contains more Vitamin B2 +198.7%
Contains more Vitamin B3 +398.4%
Contains more Vitamin B5 +384%
Contains more Folate +444.4%
Equal in Vitamin B1 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
1
:
4
Wakame
Wakame
Contains more Water +19.6%
Contains more Protein +127.8%
Contains more Fats +190.9%
Contains more Carbs +304.4%
Contains more Other +1209.1%
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
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Water +19.6%
Contains more Protein +127.8%
Contains more Fats +190.9%
Contains more Carbs +304.4%
Contains more Other +1209.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
1
:
2
Wakame
Wakame
Contains less Saturated Fat -86.9%
Contains more Monounsaturated Fat +1060%
Contains more Polyunsaturated fat +202.8%
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains less Saturated Fat -86.9%
Contains more Monounsaturated Fat +1060%
Contains more Polyunsaturated fat +202.8%

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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Wakame Opinion
Net carbs 1.36g 8.64g Wakame
Protein 1.33g 3.03g Wakame
Fats 0.22g 0.64g Wakame
Carbs 2.26g 9.14g Wakame
Calories 16kcal 45kcal Wakame
Fructose 0.28g Red leaf lettuce
Sugar 0.48g 0.65g Red leaf lettuce
Fiber 0.9g 0.5g Red leaf lettuce
Calcium 33mg 150mg Wakame
Iron 1.2mg 2.18mg Wakame
Magnesium 12mg 107mg Wakame
Phosphorus 28mg 80mg Wakame
Potassium 187mg 50mg Red leaf lettuce
Sodium 25mg 872mg Red leaf lettuce
Zinc 0.2mg 0.38mg Wakame
Copper 0.028mg 0.284mg Wakame
Manganese 0.203mg 1.4mg Wakame
Selenium 1.5µg 0.7µg Red leaf lettuce
Vitamin A 7492IU 360IU Red leaf lettuce
Vitamin A RAE 375µg 18µg Red leaf lettuce
Vitamin E 0.15mg 1mg Wakame
Vitamin C 3.7mg 3mg Red leaf lettuce
Vitamin B1 0.064mg 0.06mg Red leaf lettuce
Vitamin B2 0.077mg 0.23mg Wakame
Vitamin B3 0.321mg 1.6mg Wakame
Vitamin B5 0.144mg 0.697mg Wakame
Vitamin B6 0.1mg 0.002mg Red leaf lettuce
Folate 36µg 196µg Wakame
Vitamin K 140.3µg 5.3µg Red leaf lettuce
Tryptophan 0.022mg 0.035mg Wakame
Threonine 0.048mg 0.165mg Wakame
Isoleucine 0.038mg 0.087mg Wakame
Leucine 0.07mg 0.257mg Wakame
Lysine 0.045mg 0.112mg Wakame
Methionine 0.016mg 0.063mg Wakame
Phenylalanine 0.067mg 0.112mg Wakame
Valine 0.048mg 0.209mg Wakame
Histidine 0.019mg 0.015mg Red leaf lettuce
Saturated Fat 0.017g 0.13g Red leaf lettuce
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 0.005g 0.058g Wakame
Polyunsaturated fat 0.072g 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Wakame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
29%
Wakame
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
65%
Wakame

Comparison summary

Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 0.17g)
Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 847mg)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.113g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.