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

Red leaf lettuce vs. Water chestnuts — In-Depth Nutrition Comparison

Compare

A recap on the differences between red leaf lettuce and water chestnuts

  • Red leaf lettuce is higher in vitamin K, vitamin A, and iron, yet water chestnuts are higher in copper, vitamin B6, potassium, vitamin B2, fiber, carbs, and vitamin E.
  • Red leaf lettuce covers your daily vitamin K needs 117% more than water chestnuts.

Food varieties used in this article are Lettuce, red leaf, raw and Waterchestnuts, chinese, (matai), raw.

Infographic

Red leaf lettuce vs Water chestnuts 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 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 52% 2.3% 109% 14% 27% 1.8% 43% 3.8%
Contains more CalciumCalcium +200%
Contains more IronIron +1900%
Contains more SeleniumSelenium +114.3%
Contains more MagnesiumMagnesium +83.3%
Contains more PotassiumPotassium +212.3%
Contains more CopperCopper +1064.3%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +125%
Contains less SodiumSodium -44%
Contains more ManganeseManganese +63.1%

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 12% 0% 125% 3% 16% 18% 6% 8.6% 23% 0% 351% 27%
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% 0% 24% 35% 46% 19% 29% 76% 0% 0.75% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +46666.7%
Contains more FolateFolate +125%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin B1Vitamin B1 +118.8%
Contains more Vitamin B2Vitamin B2 +159.7%
Contains more Vitamin B3Vitamin B3 +211.5%
Contains more Vitamin B5Vitamin B5 +232.6%
Contains more Vitamin B6Vitamin B6 +228%
~equal in Vitamin C ~4mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Water chestnuts DV% diff.
Vitamin K 140.3µg 0.3µg 117%
Vitamin A 375µg 0µg 42%
Copper 0.028mg 0.326mg 33%
Vitamin B6 0.1mg 0.328mg 18%
Iron 1.2mg 0.06mg 14%
Potassium 187mg 584mg 12%
Vitamin B2 0.077mg 0.2mg 9%
Fiber 0.9g 3g 8%
Carbs 2.26g 23.94g 7%
Vitamin E 0.15mg 1.2mg 7%
Vitamin B5 0.144mg 0.479mg 7%
Manganese 0.203mg 0.331mg 6%
Vitamin B1 0.064mg 0.14mg 6%
Phosphorus 28mg 63mg 5%
Folate 36µg 16µg 5%
Calories 16kcal 97kcal 4%
Vitamin B3 0.321mg 1mg 4%
Choline 11.8mg 36.2mg 4%
Zinc 0.2mg 0.5mg 3%
Magnesium 12mg 22mg 2%
Calcium 33mg 11mg 2%
Selenium 1.5µg 0.7µg 1%
Protein 1.33g 1.4g 0%
Protein per 100 calories 8.3g 1.4g N/A
Calories per 10 g protein 120kcal 693kcal N/A
Weight per 100 calories 625g 103g N/A
Fats 0.22g 0.1g 0%
Vitamin C 3.7mg 4mg 0%
Net carbs 1.36g 20.94g N/A
Sugar 0.48g 4.8g N/A
Sodium 25mg 14mg 0%
Saturated fat 0.017g 0.026g 0%
Monounsaturated fat 0.005g 0.002g 0%
Polyunsaturated fat 0.072g 0.043g 0%
Tryptophan 0.022mg 0%
Threonine 0.048mg 0%
Isoleucine 0.038mg 0%
Leucine 0.07mg 0%
Lysine 0.045mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.067mg 0%
Valine 0.048mg 0%
Histidine 0.019mg 0%
Fructose 0.28g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Contains more FatsFats +120%
Contains more WaterWater +30.2%
Contains more CarbsCarbs +959.3%
~equal in Protein ~1.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains less Sat. FatSaturated fat -34.6%
Contains more Mono. FatMonounsaturated fat +150%
Contains more Poly. FatPolyunsaturated fat +67.4%

People also compare

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
Water chestnuts
Water chestnuts vs Jícama raw
Jícama raw
Water chestnuts
Water chestnuts vs Chestnut
Chestnut
Water chestnuts
Water chestnuts vs Cashew
Cashew

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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/nutrients
  2. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.