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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 A and vitamin K, yet beetroot is higher in folate, fiber, manganese, and copper.
  • Red leaf lettuce's daily need coverage for vitamin A is 149% more.
  • Red leaf lettuce has 702 times more vitamin K than beetroot. While red leaf lettuce has 140.3µg of vitamin K, beetroot has only 0.2µg.
  • 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.
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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more CalciumCalcium +106.3%
Contains more IronIron +50%
Contains less SodiumSodium -67.9%
Contains more SeleniumSelenium +114.3%
Contains more MagnesiumMagnesium +91.7%
Contains more PotassiumPotassium +73.8%
Contains more CopperCopper +167.9%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +42.9%
Contains more ManganeseManganese +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.
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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin AVitamin A +18650%
Contains more Vitamin EVitamin E +275%
Contains more Vitamin B1Vitamin B1 +106.5%
Contains more Vitamin B2Vitamin B2 +92.5%
Contains more Vitamin B6Vitamin B6 +49.3%
Contains more Vitamin KVitamin K +70050%
Contains more CholineCholine +96.7%
Contains more Vitamin CVitamin C +32.4%
Contains more FolateFolate +202.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.334mg
~equal in Vitamin B5 ~0.155mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Beetroot DV% diff.
Vitamin K 140.3µg 0.2µg 117%
Vitamin A 375µg 2µg 41%
Folate 36µg 109µg 18%
Fiber 0.9g 2.8g 8%
Iron 1.2mg 0.8mg 5%
Manganese 0.203mg 0.329mg 5%
Copper 0.028mg 0.075mg 5%
Potassium 187mg 325mg 4%
Vitamin B2 0.077mg 0.04mg 3%
Vitamin B1 0.064mg 0.031mg 3%
Vitamin B6 0.1mg 0.067mg 3%
Magnesium 12mg 23mg 3%
Calcium 33mg 16mg 2%
Carbs 2.26g 9.56g 2%
Phosphorus 28mg 40mg 2%
Sodium 25mg 78mg 2%
Choline 11.8mg 6mg 1%
Protein 1.33g 1.61g 1%
Calories 16kcal 43kcal 1%
Selenium 1.5µg 0.7µg 1%
Vitamin E 0.15mg 0.04mg 1%
Zinc 0.2mg 0.35mg 1%
Vitamin C 3.7mg 4.9mg 1%
Fats 0.22g 0.17g 0%
Net carbs 1.36g 6.76g N/A
Sugar 0.48g 6.76g N/A
Vitamin B3 0.321mg 0.334mg 0%
Vitamin B5 0.144mg 0.155mg 0%
Saturated fat 0.017g 0.027g 0%
Monounsaturated fat 0.005g 0.032g 0%
Polyunsaturated fat 0.072g 0.06g 0%
Tryptophan 0.022mg 0.019mg 0%
Threonine 0.048mg 0.047mg 0%
Isoleucine 0.038mg 0.048mg 0%
Leucine 0.07mg 0.068mg 0%
Lysine 0.045mg 0.058mg 0%
Methionine 0.016mg 0.018mg 0%
Phenylalanine 0.067mg 0.046mg 0%
Valine 0.048mg 0.056mg 0%
Histidine 0.019mg 0.021mg 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
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more FatsFats +29.4%
Contains more ProteinProtein +21.1%
Contains more CarbsCarbs +323%
Contains more OtherOther +96.4%
~equal in Water ~87.58g

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
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -37%
Contains more Poly. FatPolyunsaturated fat +20%
Contains more Mono. FatMonounsaturated fat +540%

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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. 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.