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  6. Lettuce, cos or romaine, raw vs. Tomato

Lettuce, cos or romaine, raw vs. Tomato — In-Depth Nutrition Comparison

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Significant differences between Lettuce, cos or romaine, raw and Tomato

  • Lettuce, cos or romaine, raw has more Vitamin K, Vitamin A RAE, Folate, and Iron, however, Tomato is richer in Vitamin C.
  • Lettuce, cos or romaine, raw covers your daily Vitamin K needs 79% more than Tomato.
  • Tomato has 10 times less Vitamin A RAE than Lettuce, cos or romaine, raw. Lettuce, cos or romaine, raw has 436µg of Vitamin A RAE, while Tomato has 42µg.

Specific food types used in this comparison are Lettuce, cos or romaine, raw and Tomatoes, red, ripe, raw, year round average.

Infographic

Lettuce, cos or romaine, raw vs Tomato 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 10% 9.9% 22% 36% 16% 6.3% 13% 1% 20% 2.2%
Tomato
Tomato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
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%
~equal in Potassium ~237mg

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 13% 523% 2.6% 0% 18% 15% 5.9% 8.5% 17% 0% 256% 102% 5.4%
Tomato
Tomato
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 46% 50% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Contains more Vitamin AVitamin A +945.6%
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 E Vitamin E +315.4%
Contains more Vitamin B3Vitamin B3 +89.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.08mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.23 g
Fats: 0.3 g
Carbs: 3.29 g
Water: 94.61 g
Other: 0.57 g
Tomato
Tomato
1
4% 95%
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
18% 6% 76%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.16 g
Tomato
Tomato
2
20% 22% 58%
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
33% 67%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.39 g
Fructose: 0.8 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Tomato
Tomato
2
48% 52%
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.
Lettuce, cos or romaine, raw Tomato
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 Lettuce, cos or romaine, raw Tomato Opinion
Calories 17kcal 18kcal Tomato
Protein 1.23g 0.88g Lettuce, cos or romaine, raw
Fats 0.3g 0.2g Lettuce, cos or romaine, raw
Vitamin C 4mg 13.7mg Tomato
Net carbs 1.19g 2.69g Tomato
Carbs 3.29g 3.89g Tomato
Magnesium 14mg 11mg Lettuce, cos or romaine, raw
Calcium 33mg 10mg Lettuce, cos or romaine, raw
Potassium 247mg 237mg Lettuce, cos or romaine, raw
Iron 0.97mg 0.27mg Lettuce, cos or romaine, raw
Sugar 1.19g 2.63g Lettuce, cos or romaine, raw
Fiber 2.1g 1.2g Lettuce, cos or romaine, raw
Copper 0.048mg 0.059mg Tomato
Zinc 0.23mg 0.17mg Lettuce, cos or romaine, raw
Phosphorus 30mg 24mg Lettuce, cos or romaine, raw
Sodium 8mg 5mg Tomato
Vitamin A 8710IU 833IU Lettuce, cos or romaine, raw
Vitamin A RAE 436µg 42µg Lettuce, cos or romaine, raw
Vitamin E 0.13mg 0.54mg Tomato
Manganese 0.155mg 0.114mg Lettuce, cos or romaine, raw
Selenium 0.4µg 0µg Lettuce, cos or romaine, raw
Vitamin B1 0.072mg 0.037mg Lettuce, cos or romaine, raw
Vitamin B2 0.067mg 0.019mg Lettuce, cos or romaine, raw
Vitamin B3 0.313mg 0.594mg Tomato
Vitamin B5 0.142mg 0.089mg Lettuce, cos or romaine, raw
Vitamin B6 0.074mg 0.08mg Tomato
Vitamin K 102.5µg 7.9µg Lettuce, cos or romaine, raw
Folate 136µg 15µg Lettuce, cos or romaine, raw
Choline 9.9mg 6.7mg Lettuce, cos or romaine, raw
Saturated Fat 0.039g 0.028g Tomato
Monounsaturated Fat 0.012g 0.031g Tomato
Polyunsaturated fat 0.16g 0.083g Lettuce, cos or romaine, raw
Tryptophan 0.01mg 0.006mg Lettuce, cos or romaine, raw
Threonine 0.043mg 0.027mg Lettuce, cos or romaine, raw
Isoleucine 0.045mg 0.018mg Lettuce, cos or romaine, raw
Leucine 0.076mg 0.025mg Lettuce, cos or romaine, raw
Lysine 0.064mg 0.027mg Lettuce, cos or romaine, raw
Methionine 0.015mg 0.006mg Lettuce, cos or romaine, raw
Phenylalanine 0.065mg 0.027mg Lettuce, cos or romaine, raw
Valine 0.055mg 0.018mg Lettuce, cos or romaine, raw
Histidine 0.021mg 0.014mg Lettuce, cos or romaine, raw
Fructose 0.8g 1.37g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce, cos or romaine, raw Tomato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
74%
Lettuce, cos or romaine, raw
15%
Tomato
Minerals Daily Need Coverage Score
14%
Lettuce, cos or romaine, raw
9%
Tomato

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.011g)
Which food is lower in Sugar?
Lettuce, cos or romaine, raw
Lettuce, cos or romaine, raw is lower in Sugar (difference - 1.44g)
Which food is lower in glycemic index?
Lettuce, cos or romaine, raw
Lettuce, cos or romaine, raw is lower in glycemic index (difference - 23)
Which food is cheaper?
Lettuce, cos or romaine, raw
Lettuce, cos or romaine, raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Lettuce, cos or romaine, raw
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.

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. Lettuce, cos or romaine, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169247/nutrients
  2. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.