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  6. Lettuce vs. Tomato

Lettuce vs. Tomato — In-Depth Nutrition Comparison

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Important differences between Lettuce and Tomato

  • Tomato has less Vitamin K, Vitamin A RAE, Iron, Manganese, and Folate.
  • Lettuce's daily need coverage for Vitamin K is 99% more.
  • Lettuce has 9 times more Vitamin A RAE than Tomato. Lettuce has 370µg of Vitamin A RAE, while Tomato has 42µg.
  • Lettuce is lower in Sugar.

The food varieties used in the comparison are Lettuce, green leaf, raw and Tomatoes, red, ripe, raw, year round average.

Infographic

Lettuce vs Tomato infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lettuce
Lettuce
7
:
3
Tomato
Tomato
Contains more Calcium +260%
Contains more Iron +218.5%
Contains more Magnesium +18.2%
Contains more Phosphorus +20.8%
Contains more Manganese +119.3%
Contains more Selenium +∞%
Contains more Potassium +22.2%
Contains less Sodium -82.1%
Contains more Copper +103.4%
Equal in Zinc - 0.17
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Contains more Calcium +260%
Contains more Iron +218.5%
Contains more Magnesium +18.2%
Contains more Phosphorus +20.8%
Contains more Manganese +119.3%
Contains more Selenium +∞%
Contains more Potassium +22.2%
Contains less Sodium -82.1%
Contains more Copper +103.4%
Equal in Zinc - 0.17

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lettuce
Lettuce
7
:
3
Tomato
Tomato
Contains more Vitamin A +789%
Contains more Vitamin B1 +89.2%
Contains more Vitamin B2 +321.1%
Contains more Vitamin B5 +50.6%
Contains more Vitamin B6 +12.5%
Contains more Folate +153.3%
Contains more Vitamin K +1498.7%
Contains more Vitamin E +145.5%
Contains more Vitamin C +48.9%
Contains more Vitamin B3 +58.4%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Tomato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Contains more Vitamin A +789%
Contains more Vitamin B1 +89.2%
Contains more Vitamin B2 +321.1%
Contains more Vitamin B5 +50.6%
Contains more Vitamin B6 +12.5%
Contains more Folate +153.3%
Contains more Vitamin K +1498.7%
Contains more Vitamin E +145.5%
Contains more Vitamin C +48.9%
Contains more Vitamin B3 +58.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lettuce
Lettuce
3
:
2
Tomato
Tomato
Contains more Protein +54.5%
Contains more Other +25.5%
Contains more Fats +33.3%
Contains more Carbs +35.5%
Equal in Water - 94.52
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Tomato
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more Protein +54.5%
Contains more Other +25.5%
Contains more Fats +33.3%
Contains more Carbs +35.5%
Equal in Water - 94.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lettuce
Lettuce
1
:
2
Tomato
Tomato
Contains less Saturated Fat -28.6%
Contains more Monounsaturated Fat +416.7%
Equal in Polyunsaturated fat - 0.083
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Tomato
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Contains less Saturated Fat -28.6%
Contains more Monounsaturated Fat +416.7%
Equal in Polyunsaturated fat - 0.083

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Lettuce
Lettuce
0
:
2
Tomato
Tomato
Contains more Glucose +247.2%
Contains more Fructose +218.6%
Lettuce
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
Tomato
48% 52%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +247.2%
Contains more Fructose +218.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lettuce Tomato
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lettuce Tomato Opinion
Net carbs 1.57g 2.69g Tomato
Protein 1.36g 0.88g Lettuce
Fats 0.15g 0.2g Tomato
Carbs 2.87g 3.89g Tomato
Calories 15kcal 18kcal Tomato
Fructose 0.43g 1.37g Tomato
Sugar 0.78g 2.63g Lettuce
Fiber 1.3g 1.2g Lettuce
Calcium 36mg 10mg Lettuce
Iron 0.86mg 0.27mg Lettuce
Magnesium 13mg 11mg Lettuce
Phosphorus 29mg 24mg Lettuce
Potassium 194mg 237mg Tomato
Sodium 28mg 5mg Tomato
Zinc 0.18mg 0.17mg Lettuce
Copper 0.029mg 0.059mg Tomato
Manganese 0.25mg 0.114mg Lettuce
Selenium 0.6µg 0µg Lettuce
Vitamin A 7405IU 833IU Lettuce
Vitamin A RAE 370µg 42µg Lettuce
Vitamin E 0.22mg 0.54mg Tomato
Vitamin C 9.2mg 13.7mg Tomato
Vitamin B1 0.07mg 0.037mg Lettuce
Vitamin B2 0.08mg 0.019mg Lettuce
Vitamin B3 0.375mg 0.594mg Tomato
Vitamin B5 0.134mg 0.089mg Lettuce
Vitamin B6 0.09mg 0.08mg Lettuce
Folate 38µg 15µg Lettuce
Vitamin K 126.3µg 7.9µg Lettuce
Tryptophan 0.009mg 0.006mg Lettuce
Threonine 0.059mg 0.027mg Lettuce
Isoleucine 0.084mg 0.018mg Lettuce
Leucine 0.079mg 0.025mg Lettuce
Lysine 0.084mg 0.027mg Lettuce
Methionine 0.016mg 0.006mg Lettuce
Phenylalanine 0.055mg 0.027mg Lettuce
Valine 0.07mg 0.018mg Lettuce
Histidine 0.022mg 0.014mg Lettuce
Saturated Fat 0.02g 0.028g Lettuce
Monounsaturated Fat 0.006g 0.031g Tomato
Polyunsaturated fat 0.082g 0.083g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Tomato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
75%
Lettuce
16%
Tomato
Minerals Daily Need Coverage Score
14%
Lettuce
9%
Tomato

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 23mg)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 9)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $0.1)
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 1.85g)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.008g)
Which food is richer in minerals?
Lettuce
Lettuce is relatively richer in minerals
Which food is richer in vitamins?
Lettuce
Lettuce is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.