Lettuce vs. Potato — In-Depth Nutrition Comparison
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A recap on differences between lettuce and potatoes
- Lettuce has more vitamin A, vitamin K, and folate; however, potatoes are higher in vitamin B6, vitamin C, copper, and potassium.
- Lettuce covers your daily vitamin A needs 148% more than potatoes.
- Potatoes contain 63 times less vitamin K than lettuce. Lettuce contains 126.3µg of vitamin K, while potatoes contain 2µg.
- The glycemic index of potatoes is higher.
Food varieties used in this article are Lettuce, green leaf, raw and Potatoes, flesh, and skin, raw.
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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.
| Contains more CalciumCalcium | +200% |
| Contains more ManganeseManganese | +25% |
| Contains more SeleniumSelenium | +50% |
| Contains more MagnesiumMagnesium | +76.9% |
| Contains more PotassiumPotassium | +119.1% |
| Contains more CopperCopper | +279.3% |
| Contains more ZincZinc | +66.7% |
| Contains more PhosphorusPhosphorus | +96.6% |
| Contains less SodiumSodium | -78.6% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2100% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin KVitamin K | +6215% |
| Contains more FolateFolate | +153.3% |
| Contains more CholineCholine | +12.4% |
| Contains more Vitamin CVitamin C | +114.1% |
| Contains more Vitamin B1Vitamin B1 | +15.7% |
| Contains more Vitamin B3Vitamin B3 | +182.9% |
| Contains more Vitamin B5Vitamin B5 | +120.1% |
| Contains more Vitamin B6Vitamin B6 | +231.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 126.3µg | 2µg | 104% |
| Vitamin A | 370µg | 0µg | 41% |
| Vitamin B6 | 0.09mg | 0.298mg | 16% |
| Vitamin C | 9.2mg | 19.7mg | 12% |
| Copper | 0.029mg | 0.11mg | 9% |
| Potassium | 194mg | 425mg | 7% |
| Folate | 38µg | 15µg | 6% |
| Starch | 0g | 15.29g | 6% |
| Carbs | 2.87g | 17.49g | 5% |
| Vitamin B2 | 0.08mg | 0.032mg | 4% |
| Phosphorus | 29mg | 57mg | 4% |
| Vitamin B3 | 0.375mg | 1.061mg | 4% |
| Calories | 15kcal | 77kcal | 3% |
| Fiber | 1.3g | 2.1g | 3% |
| Vitamin B5 | 0.134mg | 0.295mg | 3% |
| Manganese | 0.25mg | 0.2mg | 2% |
| Calcium | 36mg | 12mg | 2% |
| Magnesium | 13mg | 23mg | 2% |
| Protein | 1.36g | 2.05g | 1% |
| Vitamin B1 | 0.07mg | 0.081mg | 1% |
| Vitamin E | 0.22mg | 0.01mg | 1% |
| Sodium | 28mg | 6mg | 1% |
| Zinc | 0.18mg | 0.3mg | 1% |
| Iron | 0.86mg | 0.81mg | 1% |
| Fats | 0.15g | 0.09g | 0% |
| Net carbs | 1.57g | 15.39g | N/A |
| Sugar | 0.78g | 0.82g | N/A |
| Selenium | 0.6µg | 0.4µg | 0% |
| Choline | 13.6mg | 12.1mg | 0% |
| Saturated fat | 0.02g | 0.025g | 0% |
| Monounsaturated fat | 0.006g | 0.002g | 0% |
| Polyunsaturated fat | 0.082g | 0.042g | 0% |
| Tryptophan | 0.009mg | 0.021mg | 0% |
| Threonine | 0.059mg | 0.067mg | 0% |
| Isoleucine | 0.084mg | 0.066mg | 0% |
| Leucine | 0.079mg | 0.098mg | 0% |
| Lysine | 0.084mg | 0.107mg | 0% |
| Methionine | 0.016mg | 0.032mg | 0% |
| Phenylalanine | 0.055mg | 0.081mg | 0% |
| Valine | 0.07mg | 0.103mg | 0% |
| Histidine | 0.022mg | 0.035mg | 0% |
| Fructose | 0.43g | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +66.7% |
| Contains more WaterWater | +19.8% |
| Contains more ProteinProtein | +50.7% |
| Contains more CarbsCarbs | +509.4% |
| Contains more OtherOther | +75% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -20% |
| Contains more Mono. FatMonounsaturated fat | +200% |
| Contains more Poly. FatPolyunsaturated fat | +95.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +16.1% |
| Contains more FructoseFructose | +65.4% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Lactose
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~equal in
Maltose
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~equal in
Galactose
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