Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

Differences between potatoes and red leaf lettuce

  • Potatoes have more vitamin B6, potassium, copper, vitamin B3, vitamin C, phosphorus, and fiber, while red leaf lettuce has more vitamin A and vitamin K.
  • Red leaf lettuce's daily need coverage for vitamin A is 150% higher.
  • Red leaf lettuce contains 4 times less vitamin B3 than potatoes. Potatoes contain 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
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Contains more MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +186.1%
Contains more CopperCopper +321.4%
Contains more ZincZinc +80%
Contains more PhosphorusPhosphorus +150%
Contains less SodiumSodium -60%
Contains more CalciumCalcium +120%
Contains more IronIron +11.1%
Contains more SeleniumSelenium +275%
~equal in Manganese ~0.203mg

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
5
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 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
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 12% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Contains more Vitamin CVitamin C +159.5%
Contains more Vitamin B3Vitamin B3 +339.3%
Contains more Vitamin B5Vitamin B5 +161.1%
Contains more Vitamin B6Vitamin B6 +211%
Contains more CholineCholine +25.4%
Contains more Vitamin AVitamin A +37400%
Contains more Vitamin EVitamin E +275%
Contains more Vitamin B2Vitamin B2 +60.4%
Contains more Vitamin KVitamin K +6915%
Contains more FolateFolate +28.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.064mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Red leaf lettuce DV% diff.
Vitamin K 2µg 140.3µg 115%
Vitamin A 1µg 375µg 42%
Vitamin B6 0.311mg 0.1mg 16%
Copper 0.118mg 0.028mg 10%
Potassium 535mg 187mg 10%
Starch 17.27g 0g 7%
Vitamin C 9.6mg 3.7mg 7%
Vitamin B3 1.41mg 0.321mg 7%
Carbs 21.15g 2.26g 6%
Phosphorus 70mg 28mg 6%
Vitamin B5 0.376mg 0.144mg 5%
Fiber 2.2g 0.9g 5%
Calories 93kcal 16kcal 4%
Magnesium 28mg 12mg 4%
Iron 1.08mg 1.2mg 2%
Selenium 0.4µg 1.5µg 2%
Protein 2.5g 1.33g 2%
Vitamin B2 0.048mg 0.077mg 2%
Calcium 15mg 33mg 2%
Folate 28µg 36µg 2%
Zinc 0.36mg 0.2mg 1%
Choline 14.8mg 11.8mg 1%
Sodium 10mg 25mg 1%
Vitamin E 0.04mg 0.15mg 1%
Manganese 0.219mg 0.203mg 1%
Fats 0.13g 0.22g 0%
Net carbs 18.95g 1.36g N/A
Sugar 1.18g 0.48g N/A
Vitamin B1 0.064mg 0.064mg 0%
Saturated fat 0.034g 0.017g 0%
Monounsaturated fat 0.003g 0.005g 0%
Polyunsaturated fat 0.057g 0.072g 0%
Tryptophan 0.025mg 0.022mg 0%
Threonine 0.081mg 0.048mg 0%
Isoleucine 0.08mg 0.038mg 0%
Leucine 0.119mg 0.07mg 0%
Lysine 0.13mg 0.045mg 0%
Methionine 0.038mg 0.016mg 0%
Phenylalanine 0.099mg 0.067mg 0%
Valine 0.125mg 0.048mg 0%
Histidine 0.042mg 0.019mg 0%
Fructose 0.34g 0.28g 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
0
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains less Sat. FatSaturated fat -50%
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +26.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
4
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
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 StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +120%
Contains more FructoseFructose +21.4%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

People also compare

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.