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  6. Beetroot vs. Lettuce

Beetroot vs. Lettuce — In-Depth Nutrition Comparison

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Summary of differences between Beetroot and Lettuce

  • Beetroot has more Folate, Fiber, and Copper, while Lettuce has more Vitamin K, and Vitamin A RAE.
  • Lettuce covers your daily need of Vitamin K 105% more than Beetroot.
  • Beetroot contains 9 times more Sugar than Lettuce. While Beetroot contains 6.76g of Sugar, Lettuce contains only 0.78g.

These are the specific foods used in this comparison Beets, raw and Lettuce, green leaf, raw.

Infographic

Beetroot vs 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.
Beetroot
Beetroot
7
:
3
Lettuce
Lettuce
Contains more Magnesium +76.9%
Contains more Phosphorus +37.9%
Contains more Potassium +67.5%
Contains more Zinc +94.4%
Contains more Copper +158.6%
Contains more Manganese +31.6%
Contains more Selenium +16.7%
Contains more Calcium +125%
Contains less Sodium -64.1%
Equal in Iron - 0.86
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Magnesium +76.9%
Contains more Phosphorus +37.9%
Contains more Potassium +67.5%
Contains more Zinc +94.4%
Contains more Copper +158.6%
Contains more Manganese +31.6%
Contains more Selenium +16.7%
Contains more Calcium +125%
Contains less Sodium -64.1%
Equal in Iron - 0.86

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.
Beetroot
Beetroot
2
:
8
Lettuce
Lettuce
Contains more Vitamin B5 +15.7%
Contains more Folate +186.8%
Contains more Vitamin A +22339.4%
Contains more Vitamin E +450%
Contains more Vitamin C +87.8%
Contains more Vitamin B1 +125.8%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +12.3%
Contains more Vitamin B6 +34.3%
Contains more Vitamin K +63050%
Beetroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
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%
Contains more Vitamin B5 +15.7%
Contains more Folate +186.8%
Contains more Vitamin A +22339.4%
Contains more Vitamin E +450%
Contains more Vitamin C +87.8%
Contains more Vitamin B1 +125.8%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +12.3%
Contains more Vitamin B6 +34.3%
Contains more Vitamin K +63050%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beetroot
Beetroot
4
:
1
Lettuce
Lettuce
Contains more Protein +18.4%
Contains more Fats +13.3%
Contains more Carbs +233.1%
Contains more Other +68.8%
Equal in Water - 94.98
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more Protein +18.4%
Contains more Fats +13.3%
Contains more Carbs +233.1%
Contains more Other +68.8%
Equal in Water - 94.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beetroot
Beetroot
1
:
2
Lettuce
Lettuce
Contains more Monounsaturated Fat +433.3%
Contains less Saturated Fat -25.9%
Contains more Polyunsaturated fat +36.7%
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +433.3%
Contains less Saturated Fat -25.9%
Contains more Polyunsaturated fat +36.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Lettuce Opinion
Net carbs 6.76g 1.57g Beetroot
Protein 1.61g 1.36g Beetroot
Fats 0.17g 0.15g Beetroot
Carbs 9.56g 2.87g Beetroot
Calories 43kcal 15kcal Beetroot
Fructose 0.43g Lettuce
Sugar 6.76g 0.78g Lettuce
Fiber 2.8g 1.3g Beetroot
Calcium 16mg 36mg Lettuce
Iron 0.8mg 0.86mg Lettuce
Magnesium 23mg 13mg Beetroot
Phosphorus 40mg 29mg Beetroot
Potassium 325mg 194mg Beetroot
Sodium 78mg 28mg Lettuce
Zinc 0.35mg 0.18mg Beetroot
Copper 0.075mg 0.029mg Beetroot
Manganese 0.329mg 0.25mg Beetroot
Selenium 0.7µg 0.6µg Beetroot
Vitamin A 33IU 7405IU Lettuce
Vitamin A RAE 2µg 370µg Lettuce
Vitamin E 0.04mg 0.22mg Lettuce
Vitamin C 4.9mg 9.2mg Lettuce
Vitamin B1 0.031mg 0.07mg Lettuce
Vitamin B2 0.04mg 0.08mg Lettuce
Vitamin B3 0.334mg 0.375mg Lettuce
Vitamin B5 0.155mg 0.134mg Beetroot
Vitamin B6 0.067mg 0.09mg Lettuce
Folate 109µg 38µg Beetroot
Vitamin K 0.2µg 126.3µg Lettuce
Tryptophan 0.019mg 0.009mg Beetroot
Threonine 0.047mg 0.059mg Lettuce
Isoleucine 0.048mg 0.084mg Lettuce
Leucine 0.068mg 0.079mg Lettuce
Lysine 0.058mg 0.084mg Lettuce
Methionine 0.018mg 0.016mg Beetroot
Phenylalanine 0.046mg 0.055mg Lettuce
Valine 0.056mg 0.07mg Lettuce
Histidine 0.021mg 0.022mg Lettuce
Saturated Fat 0.027g 0.02g Lettuce
Monounsaturated Fat 0.032g 0.006g Beetroot
Polyunsaturated fat 0.06g 0.082g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Lettuce
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
12%
Beetroot
75%
Lettuce
Minerals Daily Need Coverage Score
19%
Beetroot
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 5.98g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 50mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Lettuce
Lettuce is relatively richer in vitamins
Which food is richer in minerals?
Beetroot
Beetroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)

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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/nutrients
  2. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.