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  6. Arrowroot vs. Red leaf lettuce

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

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The main differences between arrowroot and red leaf lettuce

  • Arrowroot is richer in folate, vitamin B6, iron, copper, phosphorus, vitamin B3, potassium, and vitamin B1, yet red leaf lettuce is richer in vitamin A.
  • Daily need coverage for vitamin A for red leaf lettuce is 149% higher.
  • Arrowroot contains 9 times more folate than red leaf lettuce. Arrowroot contains 338µg of folate, while red leaf lettuce contains 36µg.

Food types used in this article are Arrowroot, raw and Lettuce, red leaf, raw.

Infographic

Arrowroot vs Red leaf lettuce 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
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 MagnesiumMagnesium +108.3%
Contains more PotassiumPotassium +142.8%
Contains more IronIron +85%
Contains more CopperCopper +332.1%
Contains more ZincZinc +215%
Contains more PhosphorusPhosphorus +250%
Contains more CalciumCalcium +450%
Contains more ManganeseManganese +16.7%
Contains more SeleniumSelenium +114.3%
~equal in Sodium ~25mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 12% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Contains more Vitamin B1Vitamin B1 +123.4%
Contains more Vitamin B3Vitamin B3 +427.4%
Contains more Vitamin B5Vitamin B5 +102.8%
Contains more Vitamin B6Vitamin B6 +166%
Contains more FolateFolate +838.9%
Contains more Vitamin CVitamin C +94.7%
Contains more Vitamin AVitamin A +37400%
Contains more Vitamin B2Vitamin B2 +30.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arrowroot Red leaf lettuce DV% diff.
Vitamin K 140.3µg 117%
Folate 338µg 36µg 76%
Vitamin A 1µg 375µg 42%
Iron 2.22mg 1.2mg 13%
Vitamin B6 0.266mg 0.1mg 13%
Phosphorus 98mg 28mg 10%
Copper 0.121mg 0.028mg 10%
Vitamin B3 1.693mg 0.321mg 9%
Potassium 454mg 187mg 8%
Vitamin B1 0.143mg 0.064mg 7%
Protein 4.24g 1.33g 6%
Zinc 0.63mg 0.2mg 4%
Carbs 13.39g 2.26g 4%
Calcium 6mg 33mg 3%
Vitamin B5 0.292mg 0.144mg 3%
Magnesium 25mg 12mg 3%
Choline 11.8mg 2%
Calories 65kcal 16kcal 2%
Vitamin C 1.9mg 3.7mg 2%
Fiber 1.3g 0.9g 2%
Manganese 0.174mg 0.203mg 1%
Selenium 0.7µg 1.5µg 1%
Vitamin E 0.15mg 1%
Vitamin B2 0.059mg 0.077mg 1%
Fats 0.2g 0.22g 0%
Net carbs 12.09g 1.36g N/A
Sugar 0.48g N/A
Sodium 26mg 25mg 0%
Saturated fat 0.039g 0.017g 0%
Monounsaturated fat 0.004g 0.005g 0%
Polyunsaturated fat 0.092g 0.072g 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
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 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 ProteinProtein +218.8%
Contains more CarbsCarbs +492.5%
Contains more OtherOther +158.2%
Contains more WaterWater +18.4%
~equal in Fats ~0.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 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 Poly. FatPolyunsaturated fat +27.8%
Contains less Sat. FatSaturated fat -56.4%
Contains more Mono. FatMonounsaturated fat +25%

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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. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.