Potato vs. Lettuce — In-Depth Nutrition Comparison
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A recap on differences between potatoes and lettuce
- Potatoes have more vitamin B6, vitamin C, copper, and potassium; however, lettuce is higher in vitamin A, vitamin K, and folate.
- Lettuce covers your daily vitamin A needs 148% more than potatoes.
- Lettuce contains 4 times less copper than potatoes. Potatoes contain 0.11mg of copper, while lettuce contains 0.029mg.
- The glycemic index of potatoes is higher.
Food varieties used in this article are Potatoes, flesh and skin, raw and Lettuce, green leaf, raw.
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 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% |
| Contains more CalciumCalcium | +200% |
| Contains more ManganeseManganese | +25% |
| Contains more SeleniumSelenium | +50% |
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 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% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +50.7% |
| Contains more CarbsCarbs | +509.4% |
| Contains more OtherOther | +75% |
| Contains more FatsFats | +66.7% |
| Contains more WaterWater | +19.8% |
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 StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +16.1% |
| Contains more FructoseFructose | +65.4% |
~equal in
Lactose
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~equal in
Maltose
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~equal in
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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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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 2µg | 126.3µg | 104% |
| Vitamin A | 0µg | 370µg | 41% |
| Vitamin B6 | 0.298mg | 0.09mg | 16% |
| Vitamin C | 19.7mg | 9.2mg | 12% |
| Copper | 0.11mg | 0.029mg | 9% |
| Potassium | 425mg | 194mg | 7% |
| Folate | 15µg | 38µg | 6% |
| Starch | 15.29g | 0g | 6% |
| Carbs | 17.49g | 2.87g | 5% |
| Vitamin B2 | 0.032mg | 0.08mg | 4% |
| Phosphorus | 57mg | 29mg | 4% |
| Vitamin B3 | 1.061mg | 0.375mg | 4% |
| Calories | 77kcal | 15kcal | 3% |
| Fiber | 2.1g | 1.3g | 3% |
| Vitamin B5 | 0.295mg | 0.134mg | 3% |
| Manganese | 0.2mg | 0.25mg | 2% |
| Calcium | 12mg | 36mg | 2% |
| Magnesium | 23mg | 13mg | 2% |
| Protein | 2.05g | 1.36g | 1% |
| Vitamin B1 | 0.081mg | 0.07mg | 1% |
| Vitamin E | 0.01mg | 0.22mg | 1% |
| Sodium | 6mg | 28mg | 1% |
| Zinc | 0.3mg | 0.18mg | 1% |
| Iron | 0.81mg | 0.86mg | 1% |
| Fats | 0.09g | 0.15g | 0% |
| Net carbs | 15.39g | 1.57g | N/A |
| Sugar | 0.82g | 0.78g | N/A |
| Selenium | 0.4µg | 0.6µg | 0% |
| Choline | 12.1mg | 13.6mg | 0% |
| Saturated fat | 0.025g | 0.02g | 0% |
| Monounsaturated fat | 0.002g | 0.006g | 0% |
| Polyunsaturated fat | 0.042g | 0.082g | 0% |
| Tryptophan | 0.021mg | 0.009mg | 0% |
| Threonine | 0.067mg | 0.059mg | 0% |
| Isoleucine | 0.066mg | 0.084mg | 0% |
| Leucine | 0.098mg | 0.079mg | 0% |
| Lysine | 0.107mg | 0.084mg | 0% |
| Methionine | 0.032mg | 0.016mg | 0% |
| Phenylalanine | 0.081mg | 0.055mg | 0% |
| Valine | 0.103mg | 0.07mg | 0% |
| Histidine | 0.035mg | 0.022mg | 0% |
| Fructose | 0.26g | 0.43g | 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 |
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| 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
17%
45%
Minerals Daily Need Coverage Score
19%
14%
Comparison summary
Which food contains less Sodium?
Potato contains less Sodium (difference - 22mg)
Which food is cheaper?
Potato is cheaper (difference - $0.3)
Which food is lower in Sugar?
Lettuce is lower in Sugar (difference - 0.04g)
Which food is lower in Saturated fat?
Lettuce is lower in Saturated fat (difference - 0.005g)
Which food is lower in glycemic index?
Lettuce is lower in glycemic index (difference - 54)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.