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  6. Red leaf lettuce vs. Arrowroot

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

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The main differences between Red leaf lettuce and Arrowroot

  • Red leaf lettuce is richer in Vitamin A RAE, yet Arrowroot is richer in Folate, Vitamin B6, Iron, Copper, Phosphorus, Vitamin B3, Potassium, and Vitamin B1.
  • Daily need coverage for Folate from Arrowroot is 76% higher.
  • Red leaf lettuce contains 375 times more Vitamin A RAE than Arrowroot. Red leaf lettuce contains 375µg of Vitamin A RAE, while Arrowroot contains 1µg.

Food types used in this article are Lettuce, red leaf, raw and Arrowroot, raw.

Infographic

Red leaf lettuce vs Arrowroot 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.
Red leaf lettuce
Red leaf lettuce
4
:
6
Arrowroot
Arrowroot
Contains more Calcium +450%
Contains more Manganese +16.7%
Contains more Selenium +114.3%
Contains more Iron +85%
Contains more Magnesium +108.3%
Contains more Phosphorus +250%
Contains more Potassium +142.8%
Contains more Zinc +215%
Contains more Copper +332.1%
Equal in Sodium - 26
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Arrowroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 84% 18% 43% 41% 4% 18% 41% 23% 4%
Contains more Calcium +450%
Contains more Manganese +16.7%
Contains more Selenium +114.3%
Contains more Iron +85%
Contains more Magnesium +108.3%
Contains more Phosphorus +250%
Contains more Potassium +142.8%
Contains more Zinc +215%
Contains more Copper +332.1%
Equal in Sodium - 26

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.
Red leaf lettuce
Red leaf lettuce
5
:
5
Arrowroot
Arrowroot
Contains more Vitamin A +39331.6%
Contains more Vitamin C +94.7%
Contains more Vitamin B2 +30.5%
Contains more Vitamin B1 +123.4%
Contains more Vitamin B3 +427.4%
Contains more Vitamin B5 +102.8%
Contains more Vitamin B6 +166%
Contains more Folate +838.9%
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%
Arrowroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 7% 36% 14% 32% 18% 62% 254% 0% 0%
Contains more Vitamin A +39331.6%
Contains more Vitamin C +94.7%
Contains more Vitamin B2 +30.5%
Contains more Vitamin B1 +123.4%
Contains more Vitamin B3 +427.4%
Contains more Vitamin B5 +102.8%
Contains more Vitamin B6 +166%
Contains more Folate +838.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
2
:
3
Arrowroot
Arrowroot
Contains more Water +18.4%
Contains more Protein +218.8%
Contains more Carbs +492.5%
Contains more Other +158.2%
Equal in Fats - 0.2
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
Arrowroot
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more Water +18.4%
Contains more Protein +218.8%
Contains more Carbs +492.5%
Contains more Other +158.2%
Equal in Fats - 0.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
2
:
1
Arrowroot
Arrowroot
Contains less Saturated Fat -56.4%
Contains more Monounsaturated Fat +25%
Contains more Polyunsaturated fat +27.8%
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Arrowroot
29% 3% 68%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.092 g
Contains less Saturated Fat -56.4%
Contains more Monounsaturated Fat +25%
Contains more Polyunsaturated fat +27.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Arrowroot Opinion
Net carbs 1.36g 12.09g Arrowroot
Protein 1.33g 4.24g Arrowroot
Fats 0.22g 0.2g Red leaf lettuce
Carbs 2.26g 13.39g Arrowroot
Calories 16kcal 65kcal Arrowroot
Fructose 0.28g Red leaf lettuce
Sugar 0.48g Arrowroot
Fiber 0.9g 1.3g Arrowroot
Calcium 33mg 6mg Red leaf lettuce
Iron 1.2mg 2.22mg Arrowroot
Magnesium 12mg 25mg Arrowroot
Phosphorus 28mg 98mg Arrowroot
Potassium 187mg 454mg Arrowroot
Sodium 25mg 26mg Red leaf lettuce
Zinc 0.2mg 0.63mg Arrowroot
Copper 0.028mg 0.121mg Arrowroot
Manganese 0.203mg 0.174mg Red leaf lettuce
Selenium 1.5µg 0.7µg Red leaf lettuce
Vitamin A 7492IU 19IU Red leaf lettuce
Vitamin A RAE 375µg 1µg Red leaf lettuce
Vitamin E 0.15mg Red leaf lettuce
Vitamin C 3.7mg 1.9mg Red leaf lettuce
Vitamin B1 0.064mg 0.143mg Arrowroot
Vitamin B2 0.077mg 0.059mg Red leaf lettuce
Vitamin B3 0.321mg 1.693mg Arrowroot
Vitamin B5 0.144mg 0.292mg Arrowroot
Vitamin B6 0.1mg 0.266mg Arrowroot
Folate 36µg 338µg Arrowroot
Vitamin K 140.3µg Red leaf lettuce
Tryptophan 0.022mg Red leaf lettuce
Threonine 0.048mg Red leaf lettuce
Isoleucine 0.038mg Red leaf lettuce
Leucine 0.07mg Red leaf lettuce
Lysine 0.045mg Red leaf lettuce
Methionine 0.016mg Red leaf lettuce
Phenylalanine 0.067mg Red leaf lettuce
Valine 0.048mg Red leaf lettuce
Histidine 0.019mg Red leaf lettuce
Saturated Fat 0.017g 0.039g Red leaf lettuce
Monounsaturated Fat 0.005g 0.004g Red leaf lettuce
Polyunsaturated fat 0.072g 0.092g Arrowroot

Which food is preferable for your diet?

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

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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
76%
Red leaf lettuce
35%
Arrowroot
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
27%
Arrowroot

Comparison summary

Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 58)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 0.48g)
Which food is richer in minerals?
Arrowroot
Arrowroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/nutrients
  2. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.