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  6. Lettuce, cos or romaine, raw vs. Cabbage

Lettuce, cos or romaine, raw vs. Cabbage — In-Depth Nutrition Comparison

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Significant differences between lettuce, cos or romaine, raw and cabbage

  • Lettuce, cos or romaine, raw has more vitamin A, folate, vitamin K, and iron; however, cabbage is richer in vitamin C.
  • Lettuce, cos or romaine, raw covers your daily vitamin A needs 48% more than cabbage.
  • Cabbage has 3 times less folate than lettuce, cos or romaine, raw. Lettuce, cos or romaine, raw has 136µg of folate, while cabbage has 43µg.
  • Lettuce, cos or romaine, raw contains less sugar.

Specific food types used in this comparison are Lettuce, cos or romaine, raw and Cabbage, raw.

Infographic

Lettuce, cos or romaine, raw vs Cabbage 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 10% 9.9% 22% 36% 16% 6.3% 13% 1% 20% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 12% 15% 18% 6.3% 4.9% 11% 2.3% 21% 1.6%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +45.3%
Contains more IronIron +106.4%
Contains more CopperCopper +152.6%
Contains more ZincZinc +27.8%
Contains more PhosphorusPhosphorus +15.4%
Contains less SodiumSodium -55.6%
Contains more SeleniumSelenium +33.3%
Contains more CalciumCalcium +21.2%
~equal in Manganese ~0.16mg

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 13% 0% 145% 2.6% 18% 15% 5.9% 8.5% 17% 0% 256% 102%
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 122% 0% 1.7% 3% 15% 9.2% 4.4% 13% 29% 0% 190% 32%
Contains more Vitamin AVitamin A +8620%
Contains more Vitamin B1Vitamin B1 +18%
Contains more Vitamin B2Vitamin B2 +67.5%
Contains more Vitamin B3Vitamin B3 +33.8%
Contains more Vitamin KVitamin K +34.9%
Contains more FolateFolate +216.3%
Contains more Vitamin CVitamin C +815%
Contains more Vitamin EVitamin E +15.4%
Contains more Vitamin B5Vitamin B5 +49.3%
Contains more Vitamin B6Vitamin B6 +67.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lettuce, cos or romaine, raw Cabbage DV% diff.
Vitamin A 436µg 5µg 48%
Vitamin C 4mg 36.6mg 36%
Folate 136µg 43µg 23%
Vitamin K 102.5µg 76µg 22%
Iron 0.97mg 0.47mg 6%
Vitamin B6 0.074mg 0.124mg 4%
Copper 0.048mg 0.019mg 3%
Potassium 247mg 170mg 2%
Fiber 2.1g 2.5g 2%
Vitamin B2 0.067mg 0.04mg 2%
Carbs 3.29g 5.8g 1%
Calcium 33mg 40mg 1%
Phosphorus 30mg 26mg 1%
Vitamin B1 0.072mg 0.061mg 1%
Vitamin B5 0.142mg 0.212mg 1%
Polyunsaturated fat 0.16g 0.017g 1%
Fructose 0.8g 1.45g 1%
Calories 17kcal 25kcal 0%
Protein 1.23g 1.28g 0%
Protein per 100 calories 7.2g 5.1g N/A
Calories per 10 g protein 138kcal 195kcal N/A
Weight per 100 calories 588g 400g N/A
Fats 0.3g 0.1g 0%
Net carbs 1.19g 3.3g N/A
Magnesium 14mg 12mg 0%
Sugar 1.19g 3.2g N/A
Zinc 0.23mg 0.18mg 0%
Sodium 8mg 18mg 0%
Vitamin E 0.13mg 0.15mg 0%
Manganese 0.155mg 0.16mg 0%
Selenium 0.4µg 0.3µg 0%
Vitamin B3 0.313mg 0.234mg 0%
Choline 9.9mg 10.7mg 0%
Saturated fat 0.039g 0.034g 0%
Monounsaturated fat 0.012g 0.017g 0%
Tryptophan 0.01mg 0.011mg 0%
Threonine 0.043mg 0.035mg 0%
Isoleucine 0.045mg 0.03mg 0%
Leucine 0.076mg 0.041mg 0%
Lysine 0.064mg 0.044mg 0%
Methionine 0.015mg 0.012mg 0%
Phenylalanine 0.065mg 0.032mg 0%
Valine 0.055mg 0.042mg 0%
Histidine 0.021mg 0.022mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.23 g
Fats: 0.3 g
Carbs: 3.29 g
Water: 94.61 g
Other: 0.57 g
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
Contains more FatsFats +200%
Contains more CarbsCarbs +76.3%
~equal in Protein ~1.28g
~equal in Water ~92.18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 6% 76%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.16 g
50% 25% 25%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Poly. FatPolyunsaturated fat +841.2%
Contains less Sat. FatSaturated fat -12.8%
Contains more Mono. FatMonounsaturated fat +41.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
33% 67%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.39 g
Fructose: 0.8 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
2% 52% 45%
Starch: 0 g
Sucrose: 0.08 g
Glucose: 1.67 g
Fructose: 1.45 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +328.2%
Contains more FructoseFructose +81.3%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Lettuce, cos or romaine, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169247/nutrients
  2. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.