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Carrot vs. Lettuce — In-Depth Nutrition Comparison

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What are the differences between Carrot and Lettuce?

  • Carrot is higher in Vitamin A RAE, and Fiber, yet Lettuce is higher in Vitamin K, and Iron.
  • Lettuce's daily need coverage for Vitamin K is 94% more.
  • Carrot has 6 times more Sugar than Lettuce. While Carrot has 4.74g of Sugar, Lettuce has only 0.78g.

We used Carrots, raw and Lettuce, green leaf, raw types in this article.

Infographic

Carrot vs Lettuce infographic
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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.
Carrot
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more PotassiumPotassium +64.9%
Contains more CopperCopper +55.2%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +20.7%
Contains more IronIron +186.7%
Contains less SodiumSodium -59.4%
Contains more ManganeseManganese +74.8%
Contains more SeleniumSelenium +500%
~equal in Magnesium ~13mg
~equal in Calcium ~36mg

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.
Carrot
5
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 20% 1002% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
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 31% 444% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin AVitamin A +125.6%
Contains more Vitamin E Vitamin E +200%
Contains more Vitamin B3Vitamin B3 +162.1%
Contains more Vitamin B5Vitamin B5 +103.7%
Contains more Vitamin B6Vitamin B6 +53.3%
Contains more Vitamin CVitamin C +55.9%
Contains more Vitamin B2Vitamin B2 +37.9%
Contains more Vitamin KVitamin K +856.8%
Contains more FolateFolate +100%
Contains more CholineCholine +54.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.07mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
3
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more FatsFats +60%
Contains more CarbsCarbs +233.8%
Contains more OtherOther +50%
Contains more ProteinProtein +46.2%
~equal in Water ~94.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
2
22% 8% 70%
Saturated Fat: Sat. Fat 0.037 g
Monounsaturated Fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
19% 6% 76%
Saturated Fat: Sat. Fat 0.02 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated Fat +133.3%
Contains more Poly. FatPolyunsaturated fat +42.7%
Contains less Sat. FatSaturated Fat -45.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Carrot
4
23% 58% 10% 9%
Starch: 1.43 g
Sucrose: 3.59 g
Glucose: 0.59 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +63.9%
Contains more FructoseFructose +27.9%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Carrot Lettuce Opinion
Calories 41kcal 15kcal Carrot
Protein 0.93g 1.36g Lettuce
Fats 0.24g 0.15g Carrot
Vitamin C 5.9mg 9.2mg Lettuce
Net carbs 6.78g 1.57g Carrot
Carbs 9.58g 2.87g Carrot
Magnesium 12mg 13mg Lettuce
Calcium 33mg 36mg Lettuce
Potassium 320mg 194mg Carrot
Iron 0.3mg 0.86mg Lettuce
Sugar 4.74g 0.78g Lettuce
Fiber 2.8g 1.3g Carrot
Copper 0.045mg 0.029mg Carrot
Zinc 0.24mg 0.18mg Carrot
Starch 1.43g 0g Carrot
Phosphorus 35mg 29mg Carrot
Sodium 69mg 28mg Lettuce
Vitamin A 16706IU 7405IU Carrot
Vitamin A RAE 835µg 370µg Carrot
Vitamin E 0.66mg 0.22mg Carrot
Manganese 0.143mg 0.25mg Lettuce
Selenium 0.1µg 0.6µg Lettuce
Vitamin B1 0.066mg 0.07mg Lettuce
Vitamin B2 0.058mg 0.08mg Lettuce
Vitamin B3 0.983mg 0.375mg Carrot
Vitamin B5 0.273mg 0.134mg Carrot
Vitamin B6 0.138mg 0.09mg Carrot
Vitamin K 13.2µg 126.3µg Lettuce
Folate 19µg 38µg Lettuce
Choline 8.8mg 13.6mg Lettuce
Saturated Fat 0.037g 0.02g Lettuce
Monounsaturated Fat 0.014g 0.006g Carrot
Polyunsaturated fat 0.117g 0.082g Carrot
Tryptophan 0.012mg 0.009mg Carrot
Threonine 0.191mg 0.059mg Carrot
Isoleucine 0.077mg 0.084mg Lettuce
Leucine 0.102mg 0.079mg Carrot
Lysine 0.101mg 0.084mg Carrot
Methionine 0.02mg 0.016mg Carrot
Phenylalanine 0.061mg 0.055mg Carrot
Valine 0.069mg 0.07mg Lettuce
Histidine 0.04mg 0.022mg Carrot
Fructose 0.55g 0.43g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carrot Lettuce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
91%
Carrot
69%
Lettuce
Minerals Daily Need Coverage Score
12%
Carrot
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 3.96g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 41mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 7)
Which food is cheaper?
Carrot
Carrot is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.