Lettuce vs. Sweet potato — In-Depth Nutrition Comparison
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Differences between lettuce and sweet potatoes
- Lettuce has more vitamin K and folate, while sweet potatoes have more vitamin A, vitamin B6, vitamin B5, copper, vitamin C, manganese, potassium, and fiber.
- Sweet potatoes' daily need coverage for vitamin A is 236% higher.
- Sweet potatoes contain 55 times less vitamin K than lettuce. Lettuce contains 126.3µg of vitamin K, while sweet potatoes contain 2.3µg.
- Lettuce has a lower glycemic index. The glycemic index of lettuce is 32, while the glycemic index of sweet potatoes is 70.
The food types used in this comparison are Lettuce, green leaf, raw and Sweet potato, cooked, baked in skin, flesh, without salt.
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.
| Contains more IronIron | +24.6% |
| Contains less SodiumSodium | -22.2% |
| Contains more SeleniumSelenium | +200% |
| Contains more MagnesiumMagnesium | +107.7% |
| Contains more PotassiumPotassium | +144.8% |
| Contains more CopperCopper | +455.2% |
| Contains more ZincZinc | +77.8% |
| Contains more PhosphorusPhosphorus | +86.2% |
| Contains more ManganeseManganese | +98.8% |
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 KVitamin K | +5391.3% |
| Contains more FolateFolate | +533.3% |
| Contains more Vitamin CVitamin C | +113% |
| Contains more Vitamin AVitamin A | +159.7% |
| Contains more Vitamin EVitamin E | +222.7% |
| Contains more Vitamin B1Vitamin B1 | +52.9% |
| Contains more Vitamin B2Vitamin B2 | +32.5% |
| Contains more Vitamin B3Vitamin B3 | +296.5% |
| Contains more Vitamin B5Vitamin B5 | +559.7% |
| Contains more Vitamin B6Vitamin B6 | +217.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.36 g
Fats:
0.15 g
Carbs:
2.87 g
Water:
94.98 g
Other:
0.64 g
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
| Contains more WaterWater | +25.3% |
| Contains more ProteinProtein | +47.8% |
| Contains more CarbsCarbs | +621.6% |
| Contains more OtherOther | +110.9% |
~equal in
Fats
~0.15g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.02 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.082 g
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
| Contains less Sat. FatSaturated fat | -61.5% |
| Contains more Mono. FatMonounsaturated fat | +200% |
| Contains more Poly. FatPolyunsaturated fat | +12.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.36 g
Fructose:
0.43 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
7.05 g
Sucrose:
2.28 g
Glucose:
0.57 g
Fructose:
0.5 g
Lactose:
0 g
Maltose:
3.12 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +58.3% |
| Contains more FructoseFructose | +16.3% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 126.3µg | 2.3µg | 103% |
| Vitamin A | 370µg | 961µg | 66% |
| Vitamin B6 | 0.09mg | 0.286mg | 15% |
| Vitamin B5 | 0.134mg | 0.884mg | 15% |
| Copper | 0.029mg | 0.161mg | 15% |
| Vitamin C | 9.2mg | 19.6mg | 12% |
| Manganese | 0.25mg | 0.497mg | 11% |
| Folate | 38µg | 6µg | 8% |
| Potassium | 194mg | 475mg | 8% |
| Fiber | 1.3g | 3.3g | 8% |
| Vitamin B3 | 0.375mg | 1.487mg | 7% |
| Carbs | 2.87g | 20.71g | 6% |
| Calories | 15kcal | 90kcal | 4% |
| Phosphorus | 29mg | 54mg | 4% |
| Vitamin E | 0.22mg | 0.71mg | 3% |
| Vitamin B1 | 0.07mg | 0.107mg | 3% |
| Starch | 0g | 7.05g | 3% |
| Magnesium | 13mg | 27mg | 3% |
| Vitamin B2 | 0.08mg | 0.106mg | 2% |
| Iron | 0.86mg | 0.69mg | 2% |
| Zinc | 0.18mg | 0.32mg | 1% |
| Selenium | 0.6µg | 0.2µg | 1% |
| Protein | 1.36g | 2.01g | 1% |
| Fats | 0.15g | 0.15g | 0% |
| Net carbs | 1.57g | 17.41g | N/A |
| Calcium | 36mg | 38mg | 0% |
| Sugar | 0.78g | 6.48g | N/A |
| Sodium | 28mg | 36mg | 0% |
| Saturated fat | 0.02g | 0.052g | 0% |
| Choline | 13.6mg | 13.1mg | 0% |
| Monounsaturated fat | 0.006g | 0.002g | 0% |
| Polyunsaturated fat | 0.082g | 0.092g | 0% |
| Tryptophan | 0.009mg | 0.04mg | 0% |
| Threonine | 0.059mg | 0.107mg | 0% |
| Isoleucine | 0.084mg | 0.07mg | 0% |
| Leucine | 0.079mg | 0.118mg | 0% |
| Lysine | 0.084mg | 0.084mg | 0% |
| Methionine | 0.016mg | 0.037mg | 0% |
| Phenylalanine | 0.055mg | 0.114mg | 0% |
| Valine | 0.07mg | 0.11mg | 0% |
| Histidine | 0.022mg | 0.039mg | 0% |
| Fructose | 0.43g | 0.5g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet | Equal | |
| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
47%
Minerals Daily Need Coverage Score
14%
25%
Comparison summary
Which food is richer in minerals?
Sweet potato is relatively richer in minerals
Which food is cheaper?
Sweet potato is cheaper (difference - $0.3)
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Lettuce is lower in Sugar (difference - 5.7g)
Which food contains less Sodium?
Lettuce contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Lettuce is lower in Saturated fat (difference - 0.032g)
Which food is lower in glycemic index?
Lettuce is lower in glycemic index (difference - 38)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)