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  6. Beetroot vs. Red leaf lettuce

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

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What are the differences between beetroot and red leaf lettuce?

  • Beetroot is higher in folate, fiber, manganese, and copper, yet red leaf lettuce is higher in vitamin A and vitamin K.
  • Red leaf lettuce's daily need coverage for vitamin A is 149% more.
  • Beetroot has 14 times more sugar than red leaf lettuce. While beetroot has 6.76g of sugar, red leaf lettuce has only 0.48g.

We used Beets, raw and Lettuce, red leaf, raw types in this article.

Infographic

Beetroot 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 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 +91.7%
Contains more PotassiumPotassium +73.8%
Contains more CopperCopper +167.9%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +42.9%
Contains more ManganeseManganese +62.1%
Contains more CalciumCalcium +106.3%
Contains more IronIron +50%
Contains less SodiumSodium -67.9%
Contains more SeleniumSelenium +114.3%

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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 +32.4%
Contains more FolateFolate +202.8%
Contains more Vitamin AVitamin A +18650%
Contains more Vitamin EVitamin E +275%
Contains more Vitamin B1Vitamin B1 +106.5%
Contains more Vitamin B2Vitamin B2 +92.5%
Contains more Vitamin B6Vitamin B6 +49.3%
Contains more Vitamin KVitamin K +70050%
Contains more CholineCholine +96.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.321mg
~equal in Vitamin B5 ~0.144mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Red leaf lettuce DV% diff.
Vitamin K 0.2µg 140.3µg 117%
Vitamin A 2µg 375µg 41%
Folate 109µg 36µg 18%
Fiber 2.8g 0.9g 8%
Iron 0.8mg 1.2mg 5%
Manganese 0.329mg 0.203mg 5%
Copper 0.075mg 0.028mg 5%
Potassium 325mg 187mg 4%
Vitamin B2 0.04mg 0.077mg 3%
Vitamin B1 0.031mg 0.064mg 3%
Vitamin B6 0.067mg 0.1mg 3%
Magnesium 23mg 12mg 3%
Calcium 16mg 33mg 2%
Carbs 9.56g 2.26g 2%
Phosphorus 40mg 28mg 2%
Sodium 78mg 25mg 2%
Choline 6mg 11.8mg 1%
Protein 1.61g 1.33g 1%
Calories 43kcal 16kcal 1%
Selenium 0.7µg 1.5µg 1%
Vitamin E 0.04mg 0.15mg 1%
Zinc 0.35mg 0.2mg 1%
Vitamin C 4.9mg 3.7mg 1%
Fats 0.17g 0.22g 0%
Net carbs 6.76g 1.36g N/A
Sugar 6.76g 0.48g N/A
Vitamin B3 0.334mg 0.321mg 0%
Vitamin B5 0.155mg 0.144mg 0%
Saturated fat 0.027g 0.017g 0%
Monounsaturated fat 0.032g 0.005g 0%
Polyunsaturated fat 0.06g 0.072g 0%
Tryptophan 0.019mg 0.022mg 0%
Threonine 0.047mg 0.048mg 0%
Isoleucine 0.048mg 0.038mg 0%
Leucine 0.068mg 0.07mg 0%
Lysine 0.058mg 0.045mg 0%
Methionine 0.018mg 0.016mg 0%
Phenylalanine 0.046mg 0.067mg 0%
Valine 0.056mg 0.048mg 0%
Histidine 0.021mg 0.019mg 0%
Fructose 0.28g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 +21.1%
Contains more CarbsCarbs +323%
Contains more OtherOther +96.4%
Contains more FatsFats +29.4%
~equal in Water ~95.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 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 Mono. FatMonounsaturated fat +540%
Contains less Sat. FatSaturated fat -37%
Contains more Poly. FatPolyunsaturated fat +20%

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