Butterhead Lettuce vs. Napa Cabbage
Nutrition comparison of Butterhead Lettuce and Cooked Napa Cabbage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
butterhead lettuce
versus
cooked
napa cabbage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in butterhead lettuce and napa cabbage:
- Butterhead lettuce has more beta-carotene and lutein + zeaxanthin than napa cabbage, however, napa cabbage contains more alpha-carotene than butterhead lettuce.
- Butterhead lettuce has more thiamin, riboflavin and pantothenic acid.
- Butterhead lettuce is a great source of Vitamin K and potassium.
- Butterhead lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Napa Cabbage (Cabbage, napa, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Butterhead lettuce and napa cabbage contain similar amounts of calories - butterhead lettuce has 13 calories per 100 grams and napa cabbage has 12 calories.
For macronutrient ratios, butterhead lettuce is similar to napa cabbage for protein, carbs and fat. Butterhead lettuce has a macronutrient ratio of 33:57:11 and for napa cabbage, 30:59:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Butterhead Lettuce | Napa Cabbage | |
|---|---|---|
| Protein | 33% | 30% |
| Carbohydrates | 57% | 59% |
| Fat | 11% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Both butterhead lettuce and napa cabbage are low in carbohydrates - butterhead lettuce has 2.2g of total carbs per 100 grams and napa cabbage has 2.2g of carbohydrates.
dietary fiber
Butterhead lettuce has more dietary fiber than napa cabbage - butterhead lettuce has 1.1g of dietary fiber per 100 grams and napa cabbage does not contain significant amounts.
sugar
Butterhead lettuce and napa cabbage contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and napa cabbage does not contain significant amounts.
Protein
protein
Butterhead lettuce and napa cabbage contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and napa cabbage has 1.1g of protein.
Fat
saturated fat
Both butterhead lettuce and napa cabbage are low in saturated fat - butterhead lettuce has 0.03g of saturated fat per 100 grams and napa cabbage does not contain significant amounts.
Vitamins
Vitamin C
Butterhead lettuce and napa cabbage contain similar amounts of Vitamin C - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and napa cabbage has 3.2mg of Vitamin C.
Vitamin A
Butterhead lettuce is an excellent source of Vitamin A and it has 11 times more Vitamin A than napa cabbage - butterhead lettuce has 166ug of Vitamin A per 100 grams and napa cabbage has 13ug of Vitamin A.
Vitamin E
Butterhead lettuce and napa cabbage contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and napa cabbage does not contain significant amounts.
Vitamin K
Butterhead lettuce is a great source of Vitamin K and it has more Vitamin K than napa cabbage - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and napa cabbage does not contain significant amounts.
The B Vitamins
Butterhead lettuce has more thiamin, riboflavin and pantothenic acid. Both butterhead lettuce and napa cabbage contain significant amounts of niacin, Vitamin B6 and folate.
| Butterhead Lettuce | Napa Cabbage | |
|---|---|---|
| Thiamin | 0.057 MG | 0.005 MG |
| Riboflavin | 0.062 MG | 0.025 MG |
| Niacin | 0.357 MG | 0.466 MG |
| Pantothenic acid | 0.15 MG | 0.035 MG |
| Vitamin B6 | 0.082 MG | 0.037 MG |
| Folate | 73 UG | 43 UG |
Minerals
calcium
Butterhead lettuce and napa cabbage contain similar amounts of calcium - butterhead lettuce has 35mg of calcium per 100 grams and napa cabbage has 29mg of calcium.
iron
Butterhead lettuce has 68% more iron than napa cabbage - butterhead lettuce has 1.2mg of iron per 100 grams and napa cabbage has 0.74mg of iron.
potassium
Butterhead lettuce is a great source of potassium and it has 174% more potassium than napa cabbage - butterhead lettuce has 238mg of potassium per 100 grams and napa cabbage has 87mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, butterhead lettuce has more beta-carotene and lutein + zeaxanthin than napa cabbage per 100 grams, however, napa cabbage contains more alpha-carotene than butterhead lettuce per 100 grams.
| Butterhead Lettuce | Napa Cabbage | |
|---|---|---|
| beta-carotene | 1987 UG | 133 UG |
| lutein + zeaxanthin | 1223 UG | ~ |
| alpha-carotene | ~ | 49 UG |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Napa Cabbage (Cabbage, napa, cooked) .
Butterhead Lettuce g
()
|
Daily Values (%) |
Cooked Napa Cabbage g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does butterhead lettuce or napa cabbage contain more calories in 100 grams?Butterhead lettuce and napa cabbage contain similar amounts of calories - butterhead lettuce has 13 calories in 100g and napa cabbage has 12 calories.
Is butterhead lettuce or napa cabbage better for protein?
Butterhead lettuce and napa cabbage contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and napa cabbage has 1.1g of protein.
Does butterhead lettuce or napa cabbage have more carbohydrates?
By weight, both butterhead lettuce and napa cabbage are low in carbohydrates - butterhead lettuce has 2.2g of carbs for 100g and napa cabbage has 2.2g of carbohydrates.