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  6. Lettuce vs. Potato bread

Lettuce vs. Potato bread — In-Depth Nutrition Comparison

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The main differences between lettuce and potato bread

  • Lettuce has more vitamin A and vitamin K; however, potato bread has more phosphorus, folate, fiber, iron, selenium, potassium, and calcium.
  • Daily need coverage for vitamin A for lettuce is 146% higher.
  • Potato bread has 19 times less vitamin K than lettuce. Lettuce has 126.3µg of vitamin K, while potato bread has 6.8µg.
  • Lettuce is lower in sodium.
  • Potato bread has a higher glycemic index than lettuce.

Food types used in this article are Lettuce, green leaf, raw and Bread, potato.

Infographic

Lettuce vs Potato bread 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Contains less SodiumSodium -92.5%
Contains more MagnesiumMagnesium +115.4%
Contains more CalciumCalcium +422.2%
Contains more PotassiumPotassium +270.1%
Contains more IronIron +161.6%
Contains more CopperCopper +224.1%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +1172.4%
Contains more SeleniumSelenium +1483.3%
~equal in Manganese ~0.253mg

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%
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 0% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1441.7%
Contains more Vitamin KVitamin K +1757.4%
Contains more Vitamin EVitamin E +113.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +168.6%
Contains more Vitamin B2Vitamin B2 +32.5%
Contains more Vitamin B3Vitamin B3 +233.3%
Contains more Vitamin B5Vitamin B5 +509.7%
Contains more Vitamin B6Vitamin B6 +157.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +231.6%
Contains more CholineCholine +35.3%

All nutrients comparison - raw data values

Nutrient Lettuce Potato bread DV% diff.
Vitamin K 126.3µg 6.8µg 100%
Phosphorus 29mg 369mg 49%
Vitamin A 370µg 24µg 38%
Folate 38µg 126µg 22%
Protein 1.36g 12.5g 22%
Fiber 1.3g 6.3g 20%
Iron 0.86mg 2.25mg 17%
Selenium 0.6µg 9.5µg 16%
Sodium 28mg 375mg 15%
Carbs 2.87g 47.07g 15%
Calcium 36mg 188mg 15%
Potassium 194mg 718mg 15%
Vitamin B5 0.134mg 0.817mg 14%
Calories 15kcal 266kcal 13%
Vitamin B6 0.09mg 0.232mg 11%
Zinc 0.18mg 1.44mg 11%
Vitamin B1 0.07mg 0.188mg 10%
Vitamin C 9.2mg 0mg 10%
Copper 0.029mg 0.094mg 7%
Vitamin B12 0µg 0.15µg 6%
Fats 0.15g 3.13g 5%
Vitamin B3 0.375mg 1.25mg 5%
Magnesium 13mg 28mg 4%
Vitamin E 0.22mg 0.47mg 2%
Vitamin B2 0.08mg 0.106mg 2%
Polyunsaturated fat 0.082g 0g 1%
Choline 13.6mg 18.4mg 1%
Fructose 0.43g 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 1.57g 40.77g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.78g 9.38g N/A
Manganese 0.25mg 0.253mg 0%
Saturated fat 0.02g 0g 0%
Monounsaturated fat 0.006g 0g 0%
Tryptophan 0.009mg 0.081mg 0%
Threonine 0.059mg 0.224mg 0%
Isoleucine 0.084mg 0.268mg 0%
Leucine 0.079mg 0.44mg 0%
Lysine 0.084mg 0.311mg 0%
Methionine 0.016mg 0.112mg 0%
Phenylalanine 0.055mg 0.285mg 0%
Valine 0.07mg 0.305mg 0%
Histidine 0.022mg 0.143mg 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
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
Contains more WaterWater +183.1%
Contains more ProteinProtein +819.1%
Contains more FatsFats +1986.7%
Contains more CarbsCarbs +1540.1%
Contains more OtherOther +485.9%

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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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.