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Lettuce vs. Carrot — In-Depth Nutrition Comparison

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What are the differences between Lettuce and Carrot?

  • Lettuce is higher in Vitamin K, and Iron, yet Carrot is higher in Vitamin A RAE, and Fiber.
  • Lettuce's daily need coverage for Vitamin K is 94% more.
  • Lettuce has 3 times more Iron than Carrot. While Lettuce has 0.86mg of Iron, Carrot has only 0.3mg.
  • The amount of Sugar in Lettuce is lower.

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

Infographic

Lettuce vs Carrot 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.
:
4
Carrot
Contains more Iron +186.7%
Contains less Sodium -59.4%
Contains more Manganese +74.8%
Contains more Selenium +500%
Contains more Phosphorus +20.7%
Contains more Potassium +64.9%
Contains more Zinc +33.3%
Contains more Copper +55.2%
Equal in Calcium - 33
Equal in Magnesium - 12
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Contains more Iron +186.7%
Contains less Sodium -59.4%
Contains more Manganese +74.8%
Contains more Selenium +500%
Contains more Phosphorus +20.7%
Contains more Potassium +64.9%
Contains more Zinc +33.3%
Contains more Copper +55.2%
Equal in Calcium - 33
Equal in Magnesium - 12

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.
:
5
Carrot
Contains more Vitamin C +55.9%
Contains more Vitamin B2 +37.9%
Contains more Folate +100%
Contains more Vitamin K +856.8%
Contains more Vitamin A +125.6%
Contains more Vitamin E +200%
Contains more Vitamin B3 +162.1%
Contains more Vitamin B5 +103.7%
Contains more Vitamin B6 +53.3%
Equal in Vitamin B1 - 0.066
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
Contains more Vitamin C +55.9%
Contains more Vitamin B2 +37.9%
Contains more Folate +100%
Contains more Vitamin K +856.8%
Contains more Vitamin A +125.6%
Contains more Vitamin E +200%
Contains more Vitamin B3 +162.1%
Contains more Vitamin B5 +103.7%
Contains more Vitamin B6 +53.3%
Equal in Vitamin B1 - 0.066

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
4
Carrot
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +63.9%
Contains more Fructose +27.9%
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
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
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +63.9%
Contains more Fructose +27.9%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Carrot
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
75%
Lettuce
98%
Carrot
Minerals Daily Need Coverage Score
14%
Lettuce
12%
Carrot

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/nutrients
  2. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.