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Lettuce vs. Potato chips — In-Depth Nutrition Comparison

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The main differences between lettuce and potato chips

  • Lettuce has more vitamin A and vitamin K; however, potato chips have more vitamin E, vitamin B6, potassium, copper, vitamin C, vitamin B3, and phosphorus.
  • Daily need coverage for vitamin A for lettuce is 148% higher.
  • Potato chips have 6 times less vitamin K than lettuce. Lettuce has 126.3µg of vitamin K, while potato chips have 22.1µg.
  • Lettuce is lower in saturated fat.
  • Potato chips have a higher glycemic index than lettuce.

Food types used in this article are Lettuce, green leaf, raw and Snacks, potato chips, plain, unsalted.

Infographic

Lettuce vs Potato chips 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 48% 7.2% 113% 61% 102% 30% 71% 1% 57% 44%
Contains more CalciumCalcium +50%
Contains more MagnesiumMagnesium +415.4%
Contains more PotassiumPotassium +557.2%
Contains more IronIron +89.5%
Contains more CopperCopper +955.2%
Contains more ZincZinc +505.6%
Contains more PhosphorusPhosphorus +469%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +76%
Contains more SeleniumSelenium +1250%

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 104% 0% 182% 0% 42% 45% 72% 24% 152% 0% 55% 34% 20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +471.5%
Contains more Vitamin CVitamin C +238%
Contains more Vitamin EVitamin E +4040.9%
Contains more Vitamin B1Vitamin B1 +138.6%
Contains more Vitamin B2Vitamin B2 +146.3%
Contains more Vitamin B3Vitamin B3 +920.5%
Contains more Vitamin B5Vitamin B5 +200%
Contains more Vitamin B6Vitamin B6 +633.3%
Contains more FolateFolate +18.4%
Contains more CholineCholine +175.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
7% 35% 53% 2% 4%
Protein: 7 g
Fats: 34.6 g
Carbs: 52.9 g
Water: 1.9 g
Other: 3.6 g
Contains more WaterWater +4898.9%
Contains more ProteinProtein +414.7%
Contains more FatsFats +22966.7%
Contains more CarbsCarbs +1743.2%
Contains more OtherOther +462.5%

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
33% 30% 37%
Saturated fat: Sat. Fat 10.96 g
Monounsaturated fat: Mono. Fat 9.84 g
Polyunsaturated fat: Poly. Fat 12.17 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +163900%
Contains more Poly. FatPolyunsaturated fat +14741.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lettuce Potato chips
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lettuce Potato chips DV% diff.
Vitamin K 126.3µg 22.1µg 87%
Polyunsaturated fat 0.082g 12.17g 81%
Vitamin E 0.22mg 9.11mg 59%
Fats 0.15g 34.6g 53%
Saturated fat 0.02g 10.96g 50%
Vitamin B6 0.09mg 0.66mg 44%
Vitamin A 370µg 0µg 41%
Potassium 194mg 1275mg 32%
Copper 0.029mg 0.306mg 31%
Calories 15kcal 536kcal 26%
Monounsaturated fat 0.006g 9.84g 25%
Vitamin C 9.2mg 31.1mg 24%
Vitamin B3 0.375mg 3.827mg 22%
Histidine 0.022mg 153mg 22%
Phosphorus 29mg 165mg 19%
Carbs 2.87g 52.9g 17%
Selenium 0.6µg 8.1µg 14%
Fiber 1.3g 4.8g 14%
Magnesium 13mg 67mg 13%
Protein 1.36g 7g 11%
Iron 0.86mg 1.63mg 10%
Vitamin B2 0.08mg 0.197mg 9%
Vitamin B1 0.07mg 0.167mg 8%
Manganese 0.25mg 0.44mg 8%
Zinc 0.18mg 1.09mg 8%
Vitamin B5 0.134mg 0.402mg 5%
Choline 13.6mg 37.5mg 4%
Folate 38µg 45µg 2%
Calcium 36mg 24mg 1%
Fructose 0.43g 1%
Sodium 28mg 8mg 1%
Net carbs 1.57g 48.1g N/A
Sugar 0.78g 0.22g N/A
Tryptophan 0.009mg 0.108mg 0%
Threonine 0.059mg 0.253mg 0%
Isoleucine 0.084mg 0.283mg 0%
Leucine 0.079mg 0.419mg 0%
Lysine 0.084mg 0.424mg 0%
Methionine 0.016mg 0.11mg 0%
Phenylalanine 0.055mg 0.31mg 0%
Valine 0.07mg 0.392mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Potato chips
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
45%
Lettuce
56%
Potato chips
Minerals Daily Need Coverage Score
14%
Lettuce
53%
Potato chips

Comparison summary

Which food is lower in Sugar?
Potato chips
Potato chips is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Potato chips
Potato chips contains less Sodium (difference - 20mg)
Which food is richer in minerals?
Potato chips
Potato chips is relatively richer in minerals
Which food is richer in vitamins?
Potato chips
Potato chips is relatively richer in vitamins
Which food is lower in Saturated fat?
Lettuce
Lettuce is lower in Saturated fat (difference - 10.94g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 24)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170649/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.