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  6. Red leaf lettuce vs. Artichoke

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

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The main differences between red leaf lettuce and artichoke

  • Red leaf lettuce is richer in vitamin A and vitamin K, yet artichoke is richer in copper, fiber, magnesium, vitamin C, phosphorus, folate, and potassium.
  • Daily need coverage for vitamin A for red leaf lettuce is 150% higher.
  • Red leaf lettuce contains 9 times more vitamin K than artichoke. Red leaf lettuce contains 140.3µg of vitamin K, while artichoke contains 14.8µg.

Food types used in this article are Lettuce, red leaf, raw and Artichokes, (globe or french), raw.

Infographic

Red leaf lettuce vs Artichoke 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
Contains less SodiumSodium -73.4%
Contains more SeleniumSelenium +650%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +97.9%
Contains more CopperCopper +725%
Contains more ZincZinc +145%
Contains more PhosphorusPhosphorus +221.4%
Contains more ManganeseManganese +26.1%
~equal in Iron ~1.28mg

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.
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%
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 39% 0.33% 3.8% 0% 18% 15% 20% 20% 27% 0% 37% 51% 19%
Contains more Vitamin AVitamin A +37400%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin KVitamin K +848%
Contains more Vitamin CVitamin C +216.2%
Contains more Vitamin EVitamin E +26.7%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more Vitamin B3Vitamin B3 +225.9%
Contains more Vitamin B5Vitamin B5 +134.7%
Contains more Vitamin B6Vitamin B6 +16%
Contains more FolateFolate +88.9%
Contains more CholineCholine +191.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Artichoke DV% diff.
Vitamin K 140.3µg 14.8µg 105%
Vitamin A 375µg 1µg 42%
Copper 0.028mg 0.231mg 23%
Fiber 0.9g 5.4g 18%
Magnesium 12mg 60mg 11%
Phosphorus 28mg 90mg 9%
Vitamin C 3.7mg 11.7mg 9%
Folate 36µg 68µg 8%
Potassium 187mg 370mg 5%
Vitamin B3 0.321mg 1.046mg 5%
Protein 1.33g 3.27g 4%
Choline 11.8mg 34.4mg 4%
Vitamin B5 0.144mg 0.338mg 4%
Carbs 2.26g 10.51g 3%
Zinc 0.2mg 0.49mg 3%
Sodium 25mg 94mg 3%
Manganese 0.203mg 0.256mg 2%
Calories 16kcal 47kcal 2%
Selenium 1.5µg 0.2µg 2%
Vitamin B6 0.1mg 0.116mg 1%
Vitamin B1 0.064mg 0.072mg 1%
Vitamin B2 0.077mg 0.066mg 1%
Iron 1.2mg 1.28mg 1%
Calcium 33mg 44mg 1%
Fats 0.22g 0.15g 0%
Net carbs 1.36g 5.11g N/A
Sugar 0.48g 0.99g N/A
Vitamin E 0.15mg 0.19mg 0%
Saturated fat 0.017g 0.036g 0%
Monounsaturated fat 0.005g 0.005g 0%
Polyunsaturated fat 0.072g 0.064g 0%
Tryptophan 0.022mg 0%
Threonine 0.048mg 0%
Isoleucine 0.038mg 0%
Leucine 0.07mg 0%
Lysine 0.045mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.067mg 0%
Valine 0.048mg 0%
Histidine 0.019mg 0%
Fructose 0.28g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Contains more FatsFats +46.7%
Contains more WaterWater +12.6%
Contains more ProteinProtein +145.9%
Contains more CarbsCarbs +365%
Contains more OtherOther +105.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
34% 5% 61%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains less Sat. FatSaturated fat -52.8%
Contains more Poly. FatPolyunsaturated fat +12.5%
~equal in Monounsaturated fat ~0.005g

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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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.