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

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Significant differences between lettuce and red leaf lettuce

  • Lettuce has more vitamin C; however, red leaf lettuce is richer in vitamin K.
  • Red leaf lettuce covers your daily vitamin K needs 12% more than lettuce.
  • Red leaf lettuce has 2 times less vitamin C than lettuce. Lettuce has 9.2mg of vitamin C, while red leaf lettuce has 3.7mg.

Specific food types used in this comparison are Lettuce, green leaf, raw and Lettuce, red leaf, raw.

Infographic

Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
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 ManganeseManganese +23.2%
Contains more IronIron +39.5%
Contains more ZincZinc +11.1%
Contains less SodiumSodium -10.7%
Contains more SeleniumSelenium +150%
~equal in Magnesium ~12mg
~equal in Calcium ~33mg
~equal in Potassium ~187mg
~equal in Copper ~0.028mg
~equal in Phosphorus ~28mg

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 31% 0% 123% 4.4% 18% 18% 7% 8% 21% 0% 316% 29%
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 +148.6%
Contains more Vitamin EVitamin E +46.7%
Contains more Vitamin B3Vitamin B3 +16.8%
Contains more Vitamin B6Vitamin B6 +11.1%
Contains more Vitamin KVitamin K +11.1%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~375µg
~equal in Vitamin B1 ~0.064mg
~equal in Vitamin B2 ~0.077mg
~equal in Vitamin B5 ~0.144mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~36µg

All nutrients comparison - raw data values

Nutrient Lettuce Red leaf lettuce DV% diff.
Vitamin K 126.3µg 140.3µg 12%
Vitamin C 9.2mg 3.7mg 6%
Iron 0.86mg 1.2mg 4%
Fiber 1.3g 0.9g 2%
Manganese 0.25mg 0.203mg 2%
Selenium 0.6µg 1.5µg 2%
Vitamin A 370µg 375µg 1%
Vitamin B1 0.07mg 0.064mg 1%
Vitamin B6 0.09mg 0.1mg 1%
Folate 38µg 36µg 1%
Calories 15kcal 16kcal 0%
Protein 1.36g 1.33g 0%
Protein per 100 calories 9.1g 8.3g N/A
Calories per 10 g protein 110kcal 120kcal N/A
Weight per 100 calories 667g 625g N/A
Fats 0.15g 0.22g 0%
Net carbs 1.57g 1.36g N/A
Carbs 2.87g 2.26g 0%
Magnesium 13mg 12mg 0%
Calcium 36mg 33mg 0%
Potassium 194mg 187mg 0%
Sugar 0.78g 0.48g N/A
Copper 0.029mg 0.028mg 0%
Zinc 0.18mg 0.2mg 0%
Phosphorus 29mg 28mg 0%
Sodium 28mg 25mg 0%
Vitamin E 0.22mg 0.15mg 0%
Vitamin B2 0.08mg 0.077mg 0%
Vitamin B3 0.375mg 0.321mg 0%
Vitamin B5 0.134mg 0.144mg 0%
Choline 13.6mg 11.8mg 0%
Saturated fat 0.02g 0.017g 0%
Monounsaturated fat 0.006g 0.005g 0%
Polyunsaturated fat 0.082g 0.072g 0%
Tryptophan 0.009mg 0.022mg 0%
Threonine 0.059mg 0.048mg 0%
Isoleucine 0.084mg 0.038mg 0%
Leucine 0.079mg 0.07mg 0%
Lysine 0.084mg 0.045mg 0%
Methionine 0.016mg 0.016mg 0%
Phenylalanine 0.055mg 0.067mg 0%
Valine 0.07mg 0.048mg 0%
Histidine 0.022mg 0.019mg 0%
Fructose 0.43g 0.28g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 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 CarbsCarbs +27%
Contains more FatsFats +46.7%
~equal in Protein ~1.33g
~equal in Water ~95.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 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 +20%
Contains more Poly. FatPolyunsaturated fat +13.9%
Contains less Sat. FatSaturated fat -15%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more GlucoseGlucose +80%
Contains more FructoseFructose +53.6%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.