Lettuce, cos or romaine, raw vs. Tomato — In-Depth Nutrition Comparison
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Significant differences between lettuce, cos or romaine, raw and tomatoes
- Lettuce, cos or romaine, raw has more vitamin K, vitamin A, folate, and iron; however, tomatoes are richer in vitamin C.
- Lettuce, cos or romaine, raw covers your daily vitamin K needs 79% more than tomatoes.
- Tomatoes have 10 times less vitamin A than lettuce, cos or romaine, raw. Lettuce, cos or romaine, raw has 436µg of vitamin A, while tomatoes have 42µg.
Specific food types used in this comparison are Lettuce, cos or romaine, raw and Tomatoes, red, ripe, raw, year round average.
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.
| Contains more MagnesiumMagnesium | +27.3% |
| Contains more CalciumCalcium | +230% |
| Contains more IronIron | +259.3% |
| Contains more ZincZinc | +35.3% |
| Contains more PhosphorusPhosphorus | +25% |
| Contains more ManganeseManganese | +36% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CopperCopper | +22.9% |
| Contains less SodiumSodium | -37.5% |
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.
| Contains more Vitamin AVitamin A | +938.1% |
| Contains more Vitamin B1Vitamin B1 | +94.6% |
| Contains more Vitamin B2Vitamin B2 | +252.6% |
| Contains more Vitamin B5Vitamin B5 | +59.6% |
| Contains more Vitamin KVitamin K | +1197.5% |
| Contains more FolateFolate | +806.7% |
| Contains more CholineCholine | +47.8% |
| Contains more Vitamin CVitamin C | +242.5% |
| Contains more Vitamin EVitamin E | +315.4% |
| Contains more Vitamin B3Vitamin B3 | +89.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.23 g
Fats:
0.3 g
Carbs:
3.29 g
Water:
94.61 g
Other:
0.57 g
Protein:
0.88 g
Fats:
0.2 g
Carbs:
3.89 g
Water:
94.52 g
Other:
0.51 g
| Contains more ProteinProtein | +39.8% |
| Contains more FatsFats | +50% |
| Contains more OtherOther | +11.8% |
| Contains more CarbsCarbs | +18.2% |
~equal in
Water
~94.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.039 g
Monounsaturated fat:
Mono. Fat
0.012 g
Polyunsaturated fat:
Poly. Fat
0.16 g
Saturated fat:
Sat. Fat
0.028 g
Monounsaturated fat:
Mono. Fat
0.031 g
Polyunsaturated fat:
Poly. Fat
0.083 g
| Contains more Poly. FatPolyunsaturated fat | +92.8% |
| Contains less Sat. FatSaturated fat | -28.2% |
| Contains more Mono. FatMonounsaturated fat | +158.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.39 g
Fructose:
0.8 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
1.25 g
Fructose:
1.37 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +220.5% |
| Contains more FructoseFructose | +71.3% |
~equal in
Starch
~0g
~equal in
Sucrose
~0g
~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.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 102.5µg | 7.9µg | 79% |
| Vitamin A | 436µg | 42µg | 44% |
| Folate | 136µg | 15µg | 30% |
| Vitamin C | 4mg | 13.7mg | 11% |
| Iron | 0.97mg | 0.27mg | 9% |
| Vitamin B2 | 0.067mg | 0.019mg | 4% |
| Fiber | 2.1g | 1.2g | 4% |
| Vitamin B1 | 0.072mg | 0.037mg | 3% |
| Vitamin E | 0.13mg | 0.54mg | 3% |
| Calcium | 33mg | 10mg | 2% |
| Vitamin B3 | 0.313mg | 0.594mg | 2% |
| Manganese | 0.155mg | 0.114mg | 2% |
| Choline | 9.9mg | 6.7mg | 1% |
| Polyunsaturated fat | 0.16g | 0.083g | 1% |
| Protein | 1.23g | 0.88g | 1% |
| Selenium | 0.4µg | 0µg | 1% |
| Vitamin B5 | 0.142mg | 0.089mg | 1% |
| Fructose | 0.8g | 1.37g | 1% |
| Phosphorus | 30mg | 24mg | 1% |
| Zinc | 0.23mg | 0.17mg | 1% |
| Copper | 0.048mg | 0.059mg | 1% |
| Magnesium | 14mg | 11mg | 1% |
| Calories | 17kcal | 18kcal | 0% |
| Fats | 0.3g | 0.2g | 0% |
| Carbs | 3.29g | 3.89g | 0% |
| Net carbs | 1.19g | 2.69g | N/A |
| Potassium | 247mg | 237mg | 0% |
| Sugar | 1.19g | 2.63g | N/A |
| Sodium | 8mg | 5mg | 0% |
| Vitamin B6 | 0.074mg | 0.08mg | 0% |
| Saturated fat | 0.039g | 0.028g | 0% |
| Monounsaturated fat | 0.012g | 0.031g | 0% |
| Tryptophan | 0.01mg | 0.006mg | 0% |
| Threonine | 0.043mg | 0.027mg | 0% |
| Isoleucine | 0.045mg | 0.018mg | 0% |
| Leucine | 0.076mg | 0.025mg | 0% |
| Lysine | 0.064mg | 0.027mg | 0% |
| Methionine | 0.015mg | 0.006mg | 0% |
| Phenylalanine | 0.065mg | 0.027mg | 0% |
| Valine | 0.055mg | 0.018mg | 0% |
| Histidine | 0.021mg | 0.014mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
45%
12%
Minerals Daily Need Coverage Score
14%
9%
Comparison summary
Which food contains less Sodium?
Tomato contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Tomato is lower in Saturated fat (difference - 0.011g)
Which food is lower in Sugar?
Lettuce, cos or romaine, raw is lower in Sugar (difference - 1.44g)
Which food is lower in glycemic index?
Lettuce, cos or romaine, raw is lower in glycemic index (difference - 23)
Which food is cheaper?
Lettuce, cos or romaine, raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Lettuce, cos or romaine, raw 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.