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  6. Red leaf lettuce vs. Beetroot

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

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What are the differences between Red leaf lettuce and Beetroot?

  • Red leaf lettuce is higher in Vitamin K, and Vitamin A RAE, yet Beetroot is higher in Folate, Fiber, Manganese, and Copper.
  • Red leaf lettuce's daily need coverage for Vitamin K is 117% more.
  • Red leaf lettuce has 188 times more Vitamin A RAE than Beetroot. While Red leaf lettuce has 375µg of Vitamin A RAE, Beetroot has only 2µg.
  • The amount of Sugar in Red leaf lettuce is lower.

We used Lettuce, red leaf, raw and Beets, raw types in this article.

Infographic

Red leaf lettuce vs Beetroot 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
Beetroot
Beetroot
Contains more Calcium +106.3%
Contains more Iron +50%
Contains less Sodium -67.9%
Contains more Selenium +114.3%
Contains more Magnesium +91.7%
Contains more Phosphorus +42.9%
Contains more Potassium +73.8%
Contains more Zinc +75%
Contains more Copper +167.9%
Contains more Manganese +62.1%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Contains more Calcium +106.3%
Contains more Iron +50%
Contains less Sodium -67.9%
Contains more Selenium +114.3%
Contains more Magnesium +91.7%
Contains more Phosphorus +42.9%
Contains more Potassium +73.8%
Contains more Zinc +75%
Contains more Copper +167.9%
Contains more Manganese +62.1%

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
6
:
4
Beetroot
Beetroot
Contains more Vitamin A +22603%
Contains more Vitamin E +275%
Contains more Vitamin B1 +106.5%
Contains more Vitamin B2 +92.5%
Contains more Vitamin B6 +49.3%
Contains more Vitamin K +70050%
Contains more Vitamin C +32.4%
Contains more Folate +202.8%
Equal in Vitamin B3 - 0.334
Equal in Vitamin B5 - 0.155
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%
Beetroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Contains more Vitamin A +22603%
Contains more Vitamin E +275%
Contains more Vitamin B1 +106.5%
Contains more Vitamin B2 +92.5%
Contains more Vitamin B6 +49.3%
Contains more Vitamin K +70050%
Contains more Vitamin C +32.4%
Contains more Folate +202.8%
Equal in Vitamin B3 - 0.334
Equal in Vitamin B5 - 0.155

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
2
:
3
Beetroot
Beetroot
Contains more Fats +29.4%
Contains more Protein +21.1%
Contains more Carbs +323%
Contains more Other +96.4%
Equal in Water - 87.58
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
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more Fats +29.4%
Contains more Protein +21.1%
Contains more Carbs +323%
Contains more Other +96.4%
Equal in Water - 87.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
2
:
1
Beetroot
Beetroot
Contains less Saturated Fat -37%
Contains more Polyunsaturated fat +20%
Contains more Monounsaturated Fat +540%
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains less Saturated Fat -37%
Contains more Polyunsaturated fat +20%
Contains more Monounsaturated Fat +540%

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 Beetroot
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Beetroot Opinion
Net carbs 1.36g 6.76g Beetroot
Protein 1.33g 1.61g Beetroot
Fats 0.22g 0.17g Red leaf lettuce
Carbs 2.26g 9.56g Beetroot
Calories 16kcal 43kcal Beetroot
Fructose 0.28g Red leaf lettuce
Sugar 0.48g 6.76g Red leaf lettuce
Fiber 0.9g 2.8g Beetroot
Calcium 33mg 16mg Red leaf lettuce
Iron 1.2mg 0.8mg Red leaf lettuce
Magnesium 12mg 23mg Beetroot
Phosphorus 28mg 40mg Beetroot
Potassium 187mg 325mg Beetroot
Sodium 25mg 78mg Red leaf lettuce
Zinc 0.2mg 0.35mg Beetroot
Copper 0.028mg 0.075mg Beetroot
Manganese 0.203mg 0.329mg Beetroot
Selenium 1.5µg 0.7µg Red leaf lettuce
Vitamin A 7492IU 33IU Red leaf lettuce
Vitamin A RAE 375µg 2µg Red leaf lettuce
Vitamin E 0.15mg 0.04mg Red leaf lettuce
Vitamin C 3.7mg 4.9mg Beetroot
Vitamin B1 0.064mg 0.031mg Red leaf lettuce
Vitamin B2 0.077mg 0.04mg Red leaf lettuce
Vitamin B3 0.321mg 0.334mg Beetroot
Vitamin B5 0.144mg 0.155mg Beetroot
Vitamin B6 0.1mg 0.067mg Red leaf lettuce
Folate 36µg 109µg Beetroot
Vitamin K 140.3µg 0.2µg Red leaf lettuce
Tryptophan 0.022mg 0.019mg Red leaf lettuce
Threonine 0.048mg 0.047mg Red leaf lettuce
Isoleucine 0.038mg 0.048mg Beetroot
Leucine 0.07mg 0.068mg Red leaf lettuce
Lysine 0.045mg 0.058mg Beetroot
Methionine 0.016mg 0.018mg Beetroot
Phenylalanine 0.067mg 0.046mg Red leaf lettuce
Valine 0.048mg 0.056mg Beetroot
Histidine 0.019mg 0.021mg Beetroot
Saturated Fat 0.017g 0.027g Red leaf lettuce
Monounsaturated Fat 0.005g 0.032g Beetroot
Polyunsaturated fat 0.072g 0.06g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Beetroot
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
12%
Beetroot
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 6.28g)
Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 53mg)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 64)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.5)
Which food is richer in minerals?
Beetroot
Beetroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.