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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 K, and Vitamin A RAE.
  • Red leaf lettuce's daily need coverage for Vitamin K is 117% 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.
Beetroot
Beetroot
6
:
4
Red leaf lettuce
Red leaf lettuce
Contains more Magnesium +91.7%
Contains more Phosphorus +42.9%
Contains more Potassium +73.8%
Contains more Zinc +75%
Contains more Copper +167.9%
Contains more Manganese +62.1%
Contains more Calcium +106.3%
Contains more Iron +50%
Contains less Sodium -67.9%
Contains more Selenium +114.3%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Magnesium +91.7%
Contains more Phosphorus +42.9%
Contains more Potassium +73.8%
Contains more Zinc +75%
Contains more Copper +167.9%
Contains more Manganese +62.1%
Contains more Calcium +106.3%
Contains more Iron +50%
Contains less Sodium -67.9%
Contains more Selenium +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.
Beetroot
Beetroot
4
:
6
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin C +32.4%
Contains more Folate +202.8%
Contains more Vitamin A +22603%
Contains more Vitamin E +275%
Contains more Vitamin B1 +106.5%
Contains more Vitamin B2 +92.5%
Contains more Vitamin B6 +49.3%
Contains more Vitamin K +70050%
Equal in Vitamin B3 - 0.321
Equal in Vitamin B5 - 0.144
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%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin C +32.4%
Contains more Folate +202.8%
Contains more Vitamin A +22603%
Contains more Vitamin E +275%
Contains more Vitamin B1 +106.5%
Contains more Vitamin B2 +92.5%
Contains more Vitamin B6 +49.3%
Contains more Vitamin K +70050%
Equal in Vitamin B3 - 0.321
Equal in Vitamin B5 - 0.144

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beetroot
Beetroot
3
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Protein +21.1%
Contains more Carbs +323%
Contains more Other +96.4%
Contains more Fats +29.4%
Equal in Water - 95.64
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Protein +21.1%
Contains more Carbs +323%
Contains more Other +96.4%
Contains more Fats +29.4%
Equal in Water - 95.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beetroot
Beetroot
1
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Monounsaturated Fat +540%
Contains less Saturated Fat -37%
Contains more Polyunsaturated fat +20%
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +540%
Contains less Saturated Fat -37%
Contains more Polyunsaturated fat +20%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Red leaf lettuce Opinion
Net carbs 6.76g 1.36g Beetroot
Protein 1.61g 1.33g Beetroot
Fats 0.17g 0.22g Red leaf lettuce
Carbs 9.56g 2.26g Beetroot
Calories 43kcal 16kcal Beetroot
Fructose 0.28g Red leaf lettuce
Sugar 6.76g 0.48g Red leaf lettuce
Fiber 2.8g 0.9g Beetroot
Calcium 16mg 33mg Red leaf lettuce
Iron 0.8mg 1.2mg Red leaf lettuce
Magnesium 23mg 12mg Beetroot
Phosphorus 40mg 28mg Beetroot
Potassium 325mg 187mg Beetroot
Sodium 78mg 25mg Red leaf lettuce
Zinc 0.35mg 0.2mg Beetroot
Copper 0.075mg 0.028mg Beetroot
Manganese 0.329mg 0.203mg Beetroot
Selenium 0.7µg 1.5µg Red leaf lettuce
Vitamin A 33IU 7492IU Red leaf lettuce
Vitamin A RAE 2µg 375µg Red leaf lettuce
Vitamin E 0.04mg 0.15mg Red leaf lettuce
Vitamin C 4.9mg 3.7mg Beetroot
Vitamin B1 0.031mg 0.064mg Red leaf lettuce
Vitamin B2 0.04mg 0.077mg Red leaf lettuce
Vitamin B3 0.334mg 0.321mg Beetroot
Vitamin B5 0.155mg 0.144mg Beetroot
Vitamin B6 0.067mg 0.1mg Red leaf lettuce
Folate 109µg 36µg Beetroot
Vitamin K 0.2µg 140.3µg Red leaf lettuce
Tryptophan 0.019mg 0.022mg Red leaf lettuce
Threonine 0.047mg 0.048mg Red leaf lettuce
Isoleucine 0.048mg 0.038mg Beetroot
Leucine 0.068mg 0.07mg Red leaf lettuce
Lysine 0.058mg 0.045mg Beetroot
Methionine 0.018mg 0.016mg Beetroot
Phenylalanine 0.046mg 0.067mg Red leaf lettuce
Valine 0.056mg 0.048mg Beetroot
Histidine 0.021mg 0.019mg Beetroot
Saturated Fat 0.027g 0.017g Red leaf lettuce
Monounsaturated Fat 0.032g 0.005g Beetroot
Polyunsaturated fat 0.06g 0.072g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Red leaf 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
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
19%
Beetroot
14%
Red leaf lettuce

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 6.28g)
Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 53mg)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 64)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.5)
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 richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.