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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 RAE.
  • 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.
Vegetable
Vegetable
5
:
5
Red leaf lettuce
Red leaf lettuce
Contains more Magnesium +83.3%
Contains more Phosphorus +82.1%
Contains more Zinc +145%
Contains more Copper +196.4%
Contains more Manganese +86.7%
Contains more Calcium +32%
Contains more Iron +46.3%
Contains more Potassium +10.7%
Contains less Sodium -28.6%
Contains more Selenium +400%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Magnesium +83.3%
Contains more Phosphorus +82.1%
Contains more Zinc +145%
Contains more Copper +196.4%
Contains more Manganese +86.7%
Contains more Calcium +32%
Contains more Iron +46.3%
Contains more Potassium +10.7%
Contains less Sodium -28.6%
Contains more Selenium +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.
Vegetable
Vegetable
5
:
5
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin E +153.3%
Contains more Vitamin B1 +10.9%
Contains more Vitamin B2 +55.8%
Contains more Vitamin B3 +165.1%
Contains more Vitamin A +75.2%
Contains more Vitamin C +15.6%
Contains more Vitamin B6 +35.1%
Contains more Folate +89.5%
Contains more Vitamin K +497%
Equal in Vitamin B1 - 0.064
Equal in Vitamin B5 - 0.144
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
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%
Contains more Vitamin E +153.3%
Contains more Vitamin B1 +10.9%
Contains more Vitamin B2 +55.8%
Contains more Vitamin B3 +165.1%
Contains more Vitamin A +75.2%
Contains more Vitamin C +15.6%
Contains more Vitamin B6 +35.1%
Contains more Folate +89.5%
Contains more Vitamin K +497%
Equal in Vitamin B1 - 0.064
Equal in Vitamin B5 - 0.144

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
3
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Protein +115%
Contains more Carbs +479.2%
Contains more Other +21.8%
Contains more Fats +46.7%
Contains more Water +14.9%
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
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
Contains more Protein +115%
Contains more Carbs +479.2%
Contains more Other +21.8%
Contains more Fats +46.7%
Contains more Water +14.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
1
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Monounsaturated Fat +100%
Contains less Saturated Fat -45.2%
Equal in Polyunsaturated fat - 0.072
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +100%
Contains less Saturated Fat -45.2%
Equal in Polyunsaturated fat - 0.072

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
Net carbs 8.69g 1.36g Vegetable
Protein 2.86g 1.33g Vegetable
Fats 0.15g 0.22g Red leaf lettuce
Carbs 13.09g 2.26g Vegetable
Calories 65kcal 16kcal Vegetable
Fructose 0.28g Red leaf lettuce
Sugar 3.12g 0.48g Red leaf lettuce
Fiber 4.4g 0.9g Vegetable
Calcium 25mg 33mg Red leaf lettuce
Iron 0.82mg 1.2mg Red leaf lettuce
Magnesium 22mg 12mg Vegetable
Phosphorus 51mg 28mg Vegetable
Potassium 169mg 187mg Red leaf lettuce
Sodium 35mg 25mg Red leaf lettuce
Zinc 0.49mg 0.2mg Vegetable
Copper 0.083mg 0.028mg Vegetable
Manganese 0.379mg 0.203mg Vegetable
Selenium 0.3µg 1.5µg Red leaf lettuce
Vitamin A 4277IU 7492IU Red leaf lettuce
Vitamin A RAE 214µg 375µg Red leaf lettuce
Vitamin E 0.38mg 0.15mg Vegetable
Vitamin C 3.2mg 3.7mg 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
Folate 19µg 36µg Red leaf lettuce
Vitamin K 23.5µg 140.3µg Red leaf lettuce
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
Saturated Fat 0.031g 0.017g Red leaf lettuce
Monounsaturated Fat 0.01g 0.005g Vegetable
Polyunsaturated fat 0.072g 0.072g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Red leaf lettuce
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
36%
Vegetable
76%
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.