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  6. Artichoke vs. Red leaf lettuce

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

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The main differences between artichoke and red leaf lettuce

  • Artichoke is richer in copper, fiber, magnesium, vitamin C, phosphorus, folate, and potassium, yet red leaf lettuce is richer in vitamin A and vitamin K.
  • Daily need coverage for vitamin A for red leaf lettuce is 150% higher.
  • Artichoke contains 8 times more copper than red leaf lettuce. Artichoke contains 0.231mg of copper, while red leaf lettuce contains 0.028mg.

Food types used in this article are Artichokes, (globe or french), raw and Lettuce, red leaf, raw.

Infographic

Artichoke 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 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
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 +400%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +97.9%
Contains more CopperCopper +725%
Contains more ZincZinc +145%
Contains more PhosphorusPhosphorus +221.4%
Contains more ManganeseManganese +26.1%
Contains less SodiumSodium -73.4%
Contains more SeleniumSelenium +650%
~equal in Iron ~1.2mg

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 39% 0.33% 3.8% 0% 18% 15% 20% 20% 27% 0% 37% 51% 19%
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 CVitamin C +216.2%
Contains more Vitamin EVitamin E +26.7%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more Vitamin B3Vitamin B3 +225.9%
Contains more Vitamin B5Vitamin B5 +134.7%
Contains more Vitamin B6Vitamin B6 +16%
Contains more FolateFolate +88.9%
Contains more CholineCholine +191.5%
Contains more Vitamin AVitamin A +37400%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin KVitamin K +848%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Artichoke Red leaf lettuce DV% diff.
Vitamin K 14.8µg 140.3µg 105%
Vitamin A 1µg 375µg 42%
Copper 0.231mg 0.028mg 23%
Fiber 5.4g 0.9g 18%
Magnesium 60mg 12mg 11%
Phosphorus 90mg 28mg 9%
Vitamin C 11.7mg 3.7mg 9%
Folate 68µg 36µg 8%
Potassium 370mg 187mg 5%
Vitamin B3 1.046mg 0.321mg 5%
Protein 3.27g 1.33g 4%
Choline 34.4mg 11.8mg 4%
Vitamin B5 0.338mg 0.144mg 4%
Carbs 10.51g 2.26g 3%
Zinc 0.49mg 0.2mg 3%
Sodium 94mg 25mg 3%
Manganese 0.256mg 0.203mg 2%
Calories 47kcal 16kcal 2%
Selenium 0.2µg 1.5µg 2%
Vitamin B6 0.116mg 0.1mg 1%
Vitamin B1 0.072mg 0.064mg 1%
Vitamin B2 0.066mg 0.077mg 1%
Iron 1.28mg 1.2mg 1%
Calcium 44mg 33mg 1%
Fats 0.15g 0.22g 0%
Net carbs 5.11g 1.36g N/A
Sugar 0.99g 0.48g N/A
Vitamin E 0.19mg 0.15mg 0%
Saturated fat 0.036g 0.017g 0%
Monounsaturated fat 0.005g 0.005g 0%
Polyunsaturated fat 0.064g 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
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 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 +145.9%
Contains more CarbsCarbs +365%
Contains more OtherOther +105.5%
Contains more FatsFats +46.7%
Contains more WaterWater +12.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 5% 61%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 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 less Sat. FatSaturated fat -52.8%
Contains more Poly. FatPolyunsaturated fat +12.5%
~equal in Monounsaturated fat ~0.005g

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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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.