Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Potato
  5. Compare
  6. Potato vs. Red leaf lettuce

Potato vs. Red leaf lettuce — In-Depth Nutrition Comparison

Compare

Differences between Potato and Red leaf lettuce

  • Potato has more Vitamin B6, Potassium, Copper, Vitamin B3, Vitamin C, Phosphorus, and Fiber, while Red leaf lettuce has more Vitamin K, and Vitamin A RAE.
  • Red leaf lettuce's daily need coverage for Vitamin K is 115% higher.
  • Red leaf lettuce contains 4 times less Vitamin B3 than Potato. Potato contains 1.41mg of Vitamin B3, while Red leaf lettuce contains 0.321mg.

The food types used in this comparison are Potatoes, baked, flesh and skin, without salt and Lettuce, red leaf, raw.

Infographic

Potato vs Red leaf lettuce 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.
Potato
Potato
7
:
3
Red leaf lettuce
Red leaf lettuce
Contains more Magnesium +133.3%
Contains more Phosphorus +150%
Contains more Potassium +186.1%
Contains less Sodium -60%
Contains more Zinc +80%
Contains more Copper +321.4%
Contains more Calcium +120%
Contains more Iron +11.1%
Contains more Selenium +275%
Equal in Manganese - 0.203
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Magnesium +133.3%
Contains more Phosphorus +150%
Contains more Potassium +186.1%
Contains less Sodium -60%
Contains more Zinc +80%
Contains more Copper +321.4%
Contains more Calcium +120%
Contains more Iron +11.1%
Contains more Selenium +275%
Equal in Manganese - 0.203

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.
Potato
Potato
4
:
5
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin C +159.5%
Contains more Vitamin B3 +339.3%
Contains more Vitamin B5 +161.1%
Contains more Vitamin B6 +211%
Contains more Vitamin A +74820%
Contains more Vitamin E +275%
Contains more Vitamin B2 +60.4%
Contains more Folate +28.6%
Contains more Vitamin K +6915%
Equal in Vitamin B1 - 0.064
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin C +159.5%
Contains more Vitamin B3 +339.3%
Contains more Vitamin B5 +161.1%
Contains more Vitamin B6 +211%
Contains more Vitamin A +74820%
Contains more Vitamin E +275%
Contains more Vitamin B2 +60.4%
Contains more Folate +28.6%
Contains more Vitamin K +6915%
Equal in Vitamin B1 - 0.064

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
3
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Protein +88%
Contains more Carbs +835.8%
Contains more Other +141.8%
Contains more Fats +69.2%
Contains more Water +27.7%
Potato
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Protein +88%
Contains more Carbs +835.8%
Contains more Other +141.8%
Contains more Fats +69.2%
Contains more Water +27.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
0
:
3
Red leaf lettuce
Red leaf lettuce
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +26.3%
Potato
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +26.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
Potato
4
:
0
Red leaf lettuce
Red leaf lettuce
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +120%
Contains more Fructose +21.4%
Potato
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Red leaf lettuce
42% 58%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.2 g
Fructose: 0.28 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +120%
Contains more Fructose +21.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Red leaf lettuce Opinion
Net carbs 18.95g 1.36g Potato
Protein 2.5g 1.33g Potato
Fats 0.13g 0.22g Red leaf lettuce
Carbs 21.15g 2.26g Potato
Calories 93kcal 16kcal Potato
Starch 17.27g 0g Potato
Fructose 0.34g 0.28g Potato
Sugar 1.18g 0.48g Red leaf lettuce
Fiber 2.2g 0.9g Potato
Calcium 15mg 33mg Red leaf lettuce
Iron 1.08mg 1.2mg Red leaf lettuce
Magnesium 28mg 12mg Potato
Phosphorus 70mg 28mg Potato
Potassium 535mg 187mg Potato
Sodium 10mg 25mg Potato
Zinc 0.36mg 0.2mg Potato
Copper 0.118mg 0.028mg Potato
Manganese 0.219mg 0.203mg Potato
Selenium 0.4µg 1.5µg Red leaf lettuce
Vitamin A 10IU 7492IU Red leaf lettuce
Vitamin A RAE 1µg 375µg Red leaf lettuce
Vitamin E 0.04mg 0.15mg Red leaf lettuce
Vitamin C 9.6mg 3.7mg Potato
Vitamin B1 0.064mg 0.064mg
Vitamin B2 0.048mg 0.077mg Red leaf lettuce
Vitamin B3 1.41mg 0.321mg Potato
Vitamin B5 0.376mg 0.144mg Potato
Vitamin B6 0.311mg 0.1mg Potato
Folate 28µg 36µg Red leaf lettuce
Vitamin K 2µg 140.3µg Red leaf lettuce
Tryptophan 0.025mg 0.022mg Potato
Threonine 0.081mg 0.048mg Potato
Isoleucine 0.08mg 0.038mg Potato
Leucine 0.119mg 0.07mg Potato
Lysine 0.13mg 0.045mg Potato
Methionine 0.038mg 0.016mg Potato
Phenylalanine 0.099mg 0.067mg Potato
Valine 0.125mg 0.048mg Potato
Histidine 0.042mg 0.019mg Potato
Saturated Fat 0.034g 0.017g Red leaf lettuce
Monounsaturated Fat 0.003g 0.005g Red leaf lettuce
Polyunsaturated fat 0.057g 0.072g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Red leaf lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Potato
Potato vs Corn raw
Corn raw
Potato
Potato vs Sweet potato
Sweet potato
Potato
Potato vs Tomato
Tomato
Red leaf lettuce
Red leaf lettuce vs Lettuce
Lettuce
Red leaf lettuce
Red leaf lettuce vs Spinach raw
Spinach raw
Red leaf lettuce
Red leaf lettuce vs Kale raw
Kale raw

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%
Potato
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
22%
Potato
14%
Red leaf lettuce

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 0.7g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 86)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.2)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 15mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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?
?
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.

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/nutrients
  2. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.