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Lettuce vs. Carrot — In-Depth Nutrition Comparison

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What are the differences between lettuce and carrots?

  • Lettuce is higher in vitamin K and iron, yet carrots are higher in vitamin A and fiber.
  • Carrots' daily need coverage for vitamin A is 186% more.
  • Lettuce has 10 times more vitamin K than carrots. While lettuce has 126.3µg of vitamin K, carrots have only 13.2µg.
  • 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
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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.
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%
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%
Contains more IronIron +186.7%
Contains less SodiumSodium -59.4%
Contains more ManganeseManganese +74.8%
Contains more SeleniumSelenium +500%
Contains more PotassiumPotassium +64.9%
Contains more CopperCopper +55.2%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +20.7%
~equal in Magnesium ~12mg
~equal in Calcium ~33mg

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
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% 278% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
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%
Contains more Vitamin AVitamin A +125.7%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B3Vitamin B3 +162.1%
Contains more Vitamin B5Vitamin B5 +103.7%
Contains more Vitamin B6Vitamin B6 +53.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.066mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lettuce Carrot DV% diff.
Vitamin K 126.3µg 13.2µg 94%
Vitamin A 370µg 835µg 52%
Iron 0.86mg 0.3mg 7%
Fiber 1.3g 2.8g 6%
Manganese 0.25mg 0.143mg 5%
Folate 38µg 19µg 5%
Vitamin C 9.2mg 5.9mg 4%
Vitamin B6 0.09mg 0.138mg 4%
Vitamin B3 0.375mg 0.983mg 4%
Potassium 194mg 320mg 4%
Vitamin B5 0.134mg 0.273mg 3%
Vitamin E 0.22mg 0.66mg 3%
Carbs 2.87g 9.58g 2%
Vitamin B2 0.08mg 0.058mg 2%
Copper 0.029mg 0.045mg 2%
Sodium 28mg 69mg 2%
Protein 1.36g 0.93g 1%
Selenium 0.6µg 0.1µg 1%
Calories 15kcal 41kcal 1%
Phosphorus 29mg 35mg 1%
Choline 13.6mg 8.8mg 1%
Zinc 0.18mg 0.24mg 1%
Starch 0g 1.43g 1%
Fats 0.15g 0.24g 0%
Net carbs 1.57g 6.78g N/A
Magnesium 13mg 12mg 0%
Calcium 36mg 33mg 0%
Sugar 0.78g 4.74g N/A
Vitamin B1 0.07mg 0.066mg 0%
Saturated fat 0.02g 0.037g 0%
Monounsaturated fat 0.006g 0.014g 0%
Polyunsaturated fat 0.082g 0.117g 0%
Tryptophan 0.009mg 0.012mg 0%
Threonine 0.059mg 0.191mg 0%
Isoleucine 0.084mg 0.077mg 0%
Leucine 0.079mg 0.102mg 0%
Lysine 0.084mg 0.101mg 0%
Methionine 0.016mg 0.02mg 0%
Phenylalanine 0.055mg 0.061mg 0%
Valine 0.07mg 0.069mg 0%
Histidine 0.022mg 0.04mg 0%
Fructose 0.43g 0.55g 0%

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
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

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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.