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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 K, Vitamin A, 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 K is 115% higher.

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
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 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% 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 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

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

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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Wax gourd Opinion
Calories 16kcal 14kcal Red leaf lettuce
Protein 1.33g 0.4g Red leaf lettuce
Fats 0.22g 0.2g Red leaf lettuce
Vitamin C 3.7mg 10.5mg Wax gourd
Net carbs 1.36g 2.04g Wax gourd
Carbs 2.26g 3.04g Wax gourd
Magnesium 12mg 10mg Red leaf lettuce
Calcium 33mg 18mg Red leaf lettuce
Potassium 187mg 5mg Red leaf lettuce
Iron 1.2mg 0.38mg Red leaf lettuce
Sugar 0.48g 1.18g Red leaf lettuce
Fiber 0.9g 1g Wax gourd
Copper 0.028mg 0.022mg Red leaf lettuce
Zinc 0.2mg 0.59mg Wax gourd
Phosphorus 28mg 17mg Red leaf lettuce
Sodium 25mg 107mg Red leaf lettuce
Vitamin A 7492IU 0IU Red leaf lettuce
Vitamin A 375µg 0µg Red leaf lettuce
Vitamin E 0.15mg 0.08mg Red leaf lettuce
Manganese 0.203mg 0.056mg Red leaf lettuce
Selenium 1.5µg 0.2µg Red leaf lettuce
Vitamin B1 0.064mg 0.034mg Red leaf lettuce
Vitamin B2 0.077mg 0.001mg Red leaf lettuce
Vitamin B3 0.321mg 0.384mg Wax gourd
Vitamin B5 0.144mg 0.121mg Red leaf lettuce
Vitamin B6 0.1mg 0.032mg Red leaf lettuce
Vitamin K 140.3µg 2.8µg Red leaf lettuce
Folate 36µg 4µg Red leaf lettuce
Choline 11.8mg 4.9mg Red leaf lettuce
Saturated Fat 0.017g 0.016g Wax gourd
Monounsaturated Fat 0.005g 0.037g Wax gourd
Polyunsaturated fat 0.072g 0.088g Wax gourd
Tryptophan 0.022mg 0.002mg Red leaf lettuce
Threonine 0.048mg Red leaf lettuce
Isoleucine 0.038mg Red leaf lettuce
Leucine 0.07mg Red leaf lettuce
Lysine 0.045mg 0.009mg Red leaf lettuce
Methionine 0.016mg 0.003mg Red leaf lettuce
Phenylalanine 0.067mg Red leaf lettuce
Valine 0.048mg Red leaf lettuce
Histidine 0.019mg Red leaf lettuce
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 Wax gourd
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
71%
Red leaf lettuce
6%
Wax gourd
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
8%
Wax gourd

Comparison summary

Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.001g)
Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 0.7g)
Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 82mg)
Which food is richer in minerals?
Red leaf lettuce
Red leaf lettuce is relatively richer in minerals
Which food is richer in vitamins?
Red leaf lettuce
Red leaf lettuce is relatively richer in vitamins
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 ($)

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.