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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, 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 than Zucchini. Red leaf lettuce contains 375µg of Vitamin A, 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.
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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more CalciumCalcium +106.3%
Contains more IronIron +224.3%
Contains more ManganeseManganese +14.7%
Contains more SeleniumSelenium +650%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +39.6%
Contains more CopperCopper +89.3%
Contains more ZincZinc +60%
Contains more PhosphorusPhosphorus +35.7%
Contains less SodiumSodium -68%

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 60% 12% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin AVitamin A +3646%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B1Vitamin B1 +42.2%
Contains more Vitamin KVitamin K +3162.8%
Contains more FolateFolate +50%
Contains more CholineCholine +24.2%
Contains more Vitamin CVitamin C +383.8%
Contains more Vitamin B2Vitamin B2 +22.1%
Contains more Vitamin B3Vitamin B3 +40.5%
Contains more Vitamin B5Vitamin B5 +41.7%
Contains more Vitamin B6Vitamin B6 +63%
~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% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more FatsFats +45.5%
Contains more CarbsCarbs +37.6%
~equal in Protein ~1.21g
~equal in Water ~94.79g
~equal in Other ~0.57g

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
45% 6% 49%
Saturated Fat: Sat. Fat 0.084 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains less Sat. FatSaturated Fat -79.8%
Contains more Mono. FatMonounsaturated Fat +120%
Contains more Poly. FatPolyunsaturated fat +26.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 SucroseSucrose +∞%
Contains more GlucoseGlucose +435%
Contains more FructoseFructose +392.9%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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
Calories 16kcal 17kcal Zucchini
Protein 1.33g 1.21g Red leaf lettuce
Fats 0.22g 0.32g Zucchini
Vitamin C 3.7mg 17.9mg Zucchini
Net carbs 1.36g 2.11g Zucchini
Carbs 2.26g 3.11g Zucchini
Magnesium 12mg 18mg Zucchini
Calcium 33mg 16mg Red leaf lettuce
Potassium 187mg 261mg Zucchini
Iron 1.2mg 0.37mg Red leaf lettuce
Sugar 0.48g 2.5g Red leaf lettuce
Fiber 0.9g 1g Zucchini
Copper 0.028mg 0.053mg Zucchini
Zinc 0.2mg 0.32mg Zucchini
Phosphorus 28mg 38mg Zucchini
Sodium 25mg 8mg Zucchini
Vitamin A 7492IU 200IU Red leaf lettuce
Vitamin A 375µg 10µg Red leaf lettuce
Vitamin E 0.15mg 0.12mg Red leaf lettuce
Manganese 0.203mg 0.177mg Red leaf lettuce
Selenium 1.5µg 0.2µg Red leaf lettuce
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
Vitamin K 140.3µg 4.3µg Red leaf lettuce
Folate 36µg 24µg Red leaf lettuce
Choline 11.8mg 9.5mg Red leaf lettuce
Saturated Fat 0.017g 0.084g Red leaf lettuce
Monounsaturated Fat 0.005g 0.011g Zucchini
Polyunsaturated fat 0.072g 0.091g Zucchini
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
Fructose 0.28g 1.38g Zucchini
Omega-3 - ALA 0.061g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Zucchini
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
71%
Red leaf lettuce
15%
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.