Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Chinese cabbage
  5. Compare
  6. Chinese cabbage vs. Red leaf lettuce

Chinese cabbage vs. Red leaf lettuce — In-Depth Nutrition Comparison

Compare

Summary of differences between Chinese cabbage and red leaf lettuce

  • Chinese cabbage has more vitamin C, folate, vitamin B6, and calcium; however, red leaf lettuce is higher in vitamin K and vitamin A.
  • Red leaf lettuce covers your daily need for vitamin K 79% more than Chinese cabbage.
  • Chinese cabbage has 12 times more vitamin C than red leaf lettuce. While Chinese cabbage has 45mg of vitamin C, red leaf lettuce has only 3.7mg.

These are the specific foods used in this comparison Cabbage, chinese (pak-choi), raw and Lettuce, red leaf, raw.

Infographic

Chinese cabbage vs Red leaf lettuce infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
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 +58.3%
Contains more CalciumCalcium +218.2%
Contains more PotassiumPotassium +34.8%
Contains more PhosphorusPhosphorus +32.1%
Contains more IronIron +50%
Contains more CopperCopper +33.3%
Contains less SodiumSodium -61.5%
Contains more ManganeseManganese +27.7%
Contains more SeleniumSelenium +200%
~equal in Zinc ~0.2mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 150% 0% 74% 1.8% 10% 16% 9.4% 5.3% 45% 0% 114% 50%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 12% 0% 125% 3% 16% 18% 6% 8.6% 23% 0% 351% 27%
Contains more Vitamin CVitamin C +1116.2%
Contains more Vitamin B3Vitamin B3 +55.8%
Contains more Vitamin B6Vitamin B6 +94%
Contains more FolateFolate +83.3%
Contains more Vitamin AVitamin A +68.2%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B5Vitamin B5 +63.6%
Contains more Vitamin KVitamin K +208.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.077mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Red leaf lettuce DV% diff.
Vitamin K 45.5µg 140.3µg 79%
Vitamin C 45mg 3.7mg 46%
Vitamin A 223µg 375µg 17%
Folate 66µg 36µg 8%
Calcium 105mg 33mg 7%
Vitamin B6 0.194mg 0.1mg 7%
Iron 0.8mg 1.2mg 5%
Magnesium 19mg 12mg 2%
Potassium 252mg 187mg 2%
Sodium 65mg 25mg 2%
Manganese 0.159mg 0.203mg 2%
Selenium 0.5µg 1.5µg 2%
Vitamin B1 0.04mg 0.064mg 2%
Copper 0.021mg 0.028mg 1%
Phosphorus 37mg 28mg 1%
Vitamin B2 0.07mg 0.077mg 1%
Vitamin B3 0.5mg 0.321mg 1%
Vitamin B5 0.088mg 0.144mg 1%
Choline 6.4mg 11.8mg 1%
Calories 13kcal 16kcal 0%
Protein 1.5g 1.33g 0%
Protein per 100 calories 12g 8.3g N/A
Calories per 10 g protein 87kcal 120kcal N/A
Weight per 100 calories 769g 625g N/A
Fats 0.2g 0.22g 0%
Net carbs 1.18g 1.36g N/A
Carbs 2.18g 2.26g 0%
Sugar 1.18g 0.48g N/A
Fiber 1g 0.9g 0%
Zinc 0.19mg 0.2mg 0%
Vitamin E 0.09mg 0.15mg 0%
Saturated fat 0.027g 0.017g 0%
Monounsaturated fat 0.015g 0.005g 0%
Polyunsaturated fat 0.096g 0.072g 0%
Tryptophan 0.015mg 0.022mg 0%
Threonine 0.049mg 0.048mg 0%
Isoleucine 0.085mg 0.038mg 0%
Leucine 0.088mg 0.07mg 0%
Lysine 0.089mg 0.045mg 0%
Methionine 0.009mg 0.016mg 0%
Phenylalanine 0.044mg 0.067mg 0%
Valine 0.066mg 0.048mg 0%
Histidine 0.026mg 0.019mg 0%
Fructose 0.28g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 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 +12.8%
~equal in Fats ~0.22g
~equal in Carbs ~2.26g
~equal in Water ~95.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 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 +200%
Contains more Poly. FatPolyunsaturated fat +33.3%
Contains less Sat. FatSaturated fat -37%

People also compare

Chinese cabbage
Chinese cabbage vs Broccoli
Broccoli
Chinese cabbage
Chinese cabbage vs Cabbage
Cabbage
Chinese cabbage
Chinese cabbage vs Red cabbage
Red cabbage
Red leaf lettuce
Red leaf lettuce vs Lettuce
Lettuce
Red leaf lettuce
Red leaf lettuce vs Spinach raw
Spinach raw
Red leaf lettuce
Red leaf lettuce vs Kale raw
Kale raw

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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.