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  6. Red leaf lettuce vs. Zucchini

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

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The main differences between Red leaf lettuce and Zucchini

  • Red leaf lettuce is richer in Vitamin K, Vitamin A RAE, and Iron, yet Zucchini is richer in Vitamin C.
  • Daily need coverage for Vitamin K from Red leaf lettuce is 113% higher.
  • Red leaf lettuce contains 38 times more Vitamin A RAE than Zucchini. Red leaf lettuce contains 375µg of Vitamin A RAE, while Zucchini contains 10µg.
  • Red leaf lettuce contains less Sugar.

Food types used in this article are Lettuce, red leaf, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Red leaf lettuce vs Zucchini 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
4
:
6
Zucchini
Zucchini
Contains more Calcium +106.3%
Contains more Iron +224.3%
Contains more Manganese +14.7%
Contains more Selenium +650%
Contains more Magnesium +50%
Contains more Phosphorus +35.7%
Contains more Potassium +39.6%
Contains less Sodium -68%
Contains more Zinc +60%
Contains more Copper +89.3%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +106.3%
Contains more Iron +224.3%
Contains more Manganese +14.7%
Contains more Selenium +650%
Contains more Magnesium +50%
Contains more Phosphorus +35.7%
Contains more Potassium +39.6%
Contains less Sodium -68%
Contains more Zinc +60%
Contains more Copper +89.3%

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
Zucchini
Zucchini
Contains more Vitamin A +3646%
Contains more Vitamin E +25%
Contains more Vitamin B1 +42.2%
Contains more Folate +50%
Contains more Vitamin K +3162.8%
Contains more Vitamin C +383.8%
Contains more Vitamin B2 +22.1%
Contains more Vitamin B3 +40.5%
Contains more Vitamin B5 +41.7%
Contains more Vitamin B6 +63%
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%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin A +3646%
Contains more Vitamin E +25%
Contains more Vitamin B1 +42.2%
Contains more Folate +50%
Contains more Vitamin K +3162.8%
Contains more Vitamin C +383.8%
Contains more Vitamin B2 +22.1%
Contains more Vitamin B3 +40.5%
Contains more Vitamin B5 +41.7%
Contains more Vitamin B6 +63%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
2
:
3
Zucchini
Zucchini
Contains more Fats +45.5%
Contains more Carbs +37.6%
Equal in Protein - 1.21
Equal in Water - 94.79
Equal in Other - 0.57
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
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Fats +45.5%
Contains more Carbs +37.6%
Equal in Protein - 1.21
Equal in Water - 94.79
Equal in Other - 0.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
1
:
2
Zucchini
Zucchini
Contains less Saturated Fat -79.8%
Contains more Monounsaturated Fat +120%
Contains more Polyunsaturated fat +26.4%
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -79.8%
Contains more Monounsaturated Fat +120%
Contains more Polyunsaturated fat +26.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
0
:
3
Zucchini
Zucchini
Contains more Sucrose +∞%
Contains more Glucose +435%
Contains more Fructose +392.9%
Red leaf lettuce
42% 58%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.2 g
Fructose: 0.28 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Zucchini
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +435%
Contains more Fructose +392.9%

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 Zucchini
Lower in Sodium ok
Lower in Sugar 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 Zucchini Opinion
Net carbs 1.36g 2.11g Zucchini
Protein 1.33g 1.21g Red leaf lettuce
Fats 0.22g 0.32g Zucchini
Carbs 2.26g 3.11g Zucchini
Calories 16kcal 17kcal Zucchini
Fructose 0.28g 1.38g Zucchini
Sugar 0.48g 2.5g Red leaf lettuce
Fiber 0.9g 1g Zucchini
Calcium 33mg 16mg Red leaf lettuce
Iron 1.2mg 0.37mg Red leaf lettuce
Magnesium 12mg 18mg Zucchini
Phosphorus 28mg 38mg Zucchini
Potassium 187mg 261mg Zucchini
Sodium 25mg 8mg Zucchini
Zinc 0.2mg 0.32mg Zucchini
Copper 0.028mg 0.053mg Zucchini
Manganese 0.203mg 0.177mg Red leaf lettuce
Selenium 1.5µg 0.2µg Red leaf lettuce
Vitamin A 7492IU 200IU Red leaf lettuce
Vitamin A RAE 375µg 10µg Red leaf lettuce
Vitamin E 0.15mg 0.12mg Red leaf lettuce
Vitamin C 3.7mg 17.9mg Zucchini
Vitamin B1 0.064mg 0.045mg Red leaf lettuce
Vitamin B2 0.077mg 0.094mg Zucchini
Vitamin B3 0.321mg 0.451mg Zucchini
Vitamin B5 0.144mg 0.204mg Zucchini
Vitamin B6 0.1mg 0.163mg Zucchini
Folate 36µg 24µg Red leaf lettuce
Vitamin K 140.3µg 4.3µg Red leaf lettuce
Tryptophan 0.022mg 0.01mg Red leaf lettuce
Threonine 0.048mg 0.029mg Red leaf lettuce
Isoleucine 0.038mg 0.044mg Zucchini
Leucine 0.07mg 0.071mg Zucchini
Lysine 0.045mg 0.067mg Zucchini
Methionine 0.016mg 0.018mg Zucchini
Phenylalanine 0.067mg 0.043mg Red leaf lettuce
Valine 0.048mg 0.054mg Zucchini
Histidine 0.019mg 0.026mg Zucchini
Saturated Fat 0.017g 0.084g Red leaf lettuce
Monounsaturated Fat 0.005g 0.011g Zucchini
Polyunsaturated fat 0.072g 0.091g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Zucchini
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
76%
Red leaf lettuce
16%
Zucchini
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 17mg)
Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 2.02g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.067g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 15)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.4)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.