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  6. Red leaf lettuce vs. Wax gourd

Red leaf lettuce vs. Wax gourd — In-Depth Nutrition Comparison

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Differences between red leaf lettuce and wax gourd

  • Red leaf lettuce has more vitamin A, vitamin K, iron, folate, manganese, vitamin B2, potassium, and vitamin B6, while wax gourd has more vitamin C.
  • Red leaf lettuce's daily need coverage for vitamin A is 150% higher.
  • Wax gourd contains 77 times less vitamin B2 than red leaf lettuce. Red leaf lettuce contains 0.077mg of vitamin B2, while wax gourd contains 0.001mg.

The food types used in this comparison are Lettuce, red leaf, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Red leaf lettuce vs Wax gourd 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 7.1% 5.4% 0.44% 14% 7.3% 16% 7.3% 14% 7.3% 1.1%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +83.3%
Contains more PotassiumPotassium +3640%
Contains more IronIron +215.8%
Contains more CopperCopper +27.3%
Contains more PhosphorusPhosphorus +64.7%
Contains less SodiumSodium -76.6%
Contains more ManganeseManganese +262.5%
Contains more SeleniumSelenium +650%
Contains more ZincZinc +195%

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 35% 0% 1.6% 0% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3% 2.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +87.5%
Contains more Vitamin B1Vitamin B1 +88.2%
Contains more Vitamin B2Vitamin B2 +7600%
Contains more Vitamin B5Vitamin B5 +19%
Contains more Vitamin B6Vitamin B6 +212.5%
Contains more Vitamin KVitamin K +4910.7%
Contains more FolateFolate +800%
Contains more CholineCholine +140.8%
Contains more Vitamin CVitamin C +183.8%
Contains more Vitamin B3Vitamin B3 +19.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Wax gourd DV% diff.
Vitamin K 140.3µg 2.8µg 115%
Vitamin A 375µg 0µg 42%
Iron 1.2mg 0.38mg 10%
Vitamin C 3.7mg 10.5mg 8%
Folate 36µg 4µg 8%
Manganese 0.203mg 0.056mg 6%
Vitamin B2 0.077mg 0.001mg 6%
Vitamin B6 0.1mg 0.032mg 5%
Potassium 187mg 5mg 5%
Zinc 0.2mg 0.59mg 4%
Sodium 25mg 107mg 4%
Vitamin B1 0.064mg 0.034mg 3%
Protein 1.33g 0.4g 2%
Phosphorus 28mg 17mg 2%
Calcium 33mg 18mg 2%
Selenium 1.5µg 0.2µg 2%
Copper 0.028mg 0.022mg 1%
Choline 11.8mg 4.9mg 1%
Calories 16kcal 14kcal 0%
Fats 0.22g 0.2g 0%
Carbs 2.26g 3.04g 0%
Net carbs 1.36g 2.04g N/A
Magnesium 12mg 10mg 0%
Sugar 0.48g 1.18g N/A
Fiber 0.9g 1g 0%
Vitamin E 0.15mg 0.08mg 0%
Vitamin B3 0.321mg 0.384mg 0%
Vitamin B5 0.144mg 0.121mg 0%
Saturated fat 0.017g 0.016g 0%
Monounsaturated fat 0.005g 0.037g 0%
Polyunsaturated fat 0.072g 0.088g 0%
Tryptophan 0.022mg 0.002mg 0%
Threonine 0.048mg 0%
Isoleucine 0.038mg 0%
Leucine 0.07mg 0%
Lysine 0.045mg 0.009mg 0%
Methionine 0.016mg 0.003mg 0%
Phenylalanine 0.067mg 0%
Valine 0.048mg 0%
Histidine 0.019mg 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% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Contains more ProteinProtein +232.5%
Contains more OtherOther +83.3%
Contains more CarbsCarbs +34.5%
~equal in Fats ~0.2g
~equal in Water ~96.06g

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +640%
Contains more Poly. FatPolyunsaturated fat +22.2%
~equal in Saturated fat ~0.016g

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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. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/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.