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.
Detailed nutritional comparison of butterhead lettuce and napa cabbage is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Butterhead Lettuce src
Image of Napa Cabbage src

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 heavier in protein, lighter in carbs and similar to napa cabbage for fat. Butterhead lettuce has a macronutrient ratio of 35:54:11 and for napa cabbage, 29:59:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Butterhead Lettuce Napa Cabbage
Protein 35% 29%
Carbohydrates 54% 59%
Fat 11% 12%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Butterhead Lettuce or Napa Cabbage .

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

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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.