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  6. Vegetable vs. Red leaf lettuce

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

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Differences between Vegetable and Red leaf lettuce

  • Vegetable has more Fiber, Manganese, and Copper, while Red leaf lettuce has more Vitamin K, and Vitamin A.
  • Red leaf lettuce's daily need coverage for Vitamin K is 97% higher.
  • Red leaf lettuce contains 7 times less Sugar than Vegetable. Vegetable contains 3.12g of Sugar, while Red leaf lettuce contains 0.48g.

The food types used in this comparison are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Lettuce, red leaf, raw.

Infographic

Vegetable vs Red leaf lettuce 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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%
Contains more MagnesiumMagnesium +83.3%
Contains more CopperCopper +196.4%
Contains more ZincZinc +145%
Contains more PhosphorusPhosphorus +82.1%
Contains more ManganeseManganese +86.7%
Contains more CalciumCalcium +32%
Contains more PotassiumPotassium +10.7%
Contains more IronIron +46.3%
Contains less SodiumSodium -28.6%
Contains more SeleniumSelenium +400%

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 11% 257% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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%
Contains more Vitamin EVitamin E +153.3%
Contains more Vitamin B2Vitamin B2 +55.8%
Contains more Vitamin B3Vitamin B3 +165.1%
Contains more CholineCholine +104.2%
Contains more Vitamin CVitamin C +15.6%
Contains more Vitamin AVitamin A +75.2%
Contains more Vitamin B6Vitamin B6 +35.1%
Contains more Vitamin KVitamin K +497%
Contains more FolateFolate +89.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.064mg
~equal in Vitamin B5 ~0.144mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more ProteinProtein +115%
Contains more CarbsCarbs +479.2%
Contains more OtherOther +21.8%
Contains more FatsFats +46.7%
Contains more WaterWater +14.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated Fat: Sat. Fat 0.031 g
Monounsaturated Fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
18% 5% 77%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated Fat +100%
Contains less Sat. FatSaturated Fat -45.2%
~equal in Polyunsaturated fat ~0.072g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Vegetable Red leaf lettuce
Lower in Sugar ok
Lower in Sodium 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 Vegetable Red leaf lettuce Opinion
Calories 65kcal 16kcal Vegetable
Protein 2.86g 1.33g Vegetable
Fats 0.15g 0.22g Red leaf lettuce
Vitamin C 3.2mg 3.7mg Red leaf lettuce
Net carbs 8.69g 1.36g Vegetable
Carbs 13.09g 2.26g Vegetable
Magnesium 22mg 12mg Vegetable
Calcium 25mg 33mg Red leaf lettuce
Potassium 169mg 187mg Red leaf lettuce
Iron 0.82mg 1.2mg Red leaf lettuce
Sugar 3.12g 0.48g Red leaf lettuce
Fiber 4.4g 0.9g Vegetable
Copper 0.083mg 0.028mg Vegetable
Zinc 0.49mg 0.2mg Vegetable
Phosphorus 51mg 28mg Vegetable
Sodium 35mg 25mg Red leaf lettuce
Vitamin A 4277IU 7492IU Red leaf lettuce
Vitamin A 214µg 375µg Red leaf lettuce
Vitamin E 0.38mg 0.15mg Vegetable
Manganese 0.379mg 0.203mg Vegetable
Selenium 0.3µg 1.5µg Red leaf lettuce
Vitamin B1 0.071mg 0.064mg Vegetable
Vitamin B2 0.12mg 0.077mg Vegetable
Vitamin B3 0.851mg 0.321mg Vegetable
Vitamin B5 0.151mg 0.144mg Vegetable
Vitamin B6 0.074mg 0.1mg Red leaf lettuce
Vitamin K 23.5µg 140.3µg Red leaf lettuce
Folate 19µg 36µg Red leaf lettuce
Choline 24.1mg 11.8mg Vegetable
Saturated Fat 0.031g 0.017g Red leaf lettuce
Monounsaturated Fat 0.01g 0.005g Vegetable
Polyunsaturated fat 0.072g 0.072g
Tryptophan 0.029mg 0.022mg Vegetable
Threonine 0.115mg 0.048mg Vegetable
Isoleucine 0.139mg 0.038mg Vegetable
Leucine 0.19mg 0.07mg Vegetable
Lysine 0.17mg 0.045mg Vegetable
Methionine 0.034mg 0.016mg Vegetable
Phenylalanine 0.12mg 0.067mg Vegetable
Valine 0.149mg 0.048mg Vegetable
Histidine 0.073mg 0.019mg Vegetable
Fructose 0.28g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Red leaf lettuce
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
35%
Vegetable
71%
Red leaf lettuce
Minerals Daily Need Coverage Score
19%
Vegetable
14%
Red leaf lettuce

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 2.64g)
Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 66)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.5)
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/nutrients
  2. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.