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  6. Red leaf lettuce vs. Carrot

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

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Differences between Red leaf lettuce and Carrot

  • Red leaf lettuce has more Vitamin K, and Iron, while Carrot has more Vitamin A, and Fiber.
  • Red leaf lettuce's daily need coverage for Vitamin K is 106% higher.
  • Carrot contains 4 times less Iron than Red leaf lettuce. Red leaf lettuce contains 1.2mg of Iron, while Carrot contains 0.3mg.
  • The amount of Sugar in Red leaf lettuce is lower.

The food types used in this comparison are Lettuce, red leaf, raw and Carrots, raw.

Infographic

Red leaf lettuce vs Carrot 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%
Carrot
Carrot
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Contains more IronIron +300%
Contains less SodiumSodium -63.8%
Contains more ManganeseManganese +42%
Contains more SeleniumSelenium +1400%
Contains more PotassiumPotassium +71.1%
Contains more CopperCopper +60.7%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +25%
~equal in Magnesium ~12mg
~equal in Calcium ~33mg

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% 450% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Carrot
Carrot
6
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 20% 1002% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Contains more Vitamin B2Vitamin B2 +32.8%
Contains more Vitamin KVitamin K +962.9%
Contains more FolateFolate +89.5%
Contains more CholineCholine +34.1%
Contains more Vitamin CVitamin C +59.5%
Contains more Vitamin AVitamin A +123%
Contains more Vitamin EVitamin E +340%
Contains more Vitamin B3Vitamin B3 +206.2%
Contains more Vitamin B5Vitamin B5 +89.6%
Contains more Vitamin B6Vitamin B6 +38%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.066mg
~equal in Vitamin B12 ~0µg

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
Carrot
Carrot
3
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more ProteinProtein +43%
Contains more CarbsCarbs +323.9%
Contains more OtherOther +74.5%
~equal in Fats ~0.24g
~equal in Water ~88.29g

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
Carrot
Carrot
2
22% 8% 70%
Saturated Fat: Sat. Fat 0.037 g
Monounsaturated Fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Contains less Sat. FatSaturated Fat -54.1%
Contains more Mono. FatMonounsaturated Fat +180%
Contains more Poly. FatPolyunsaturated fat +62.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Carrot
Carrot
4
23% 58% 10% 9%
Starch: 1.43 g
Sucrose: 3.59 g
Glucose: 0.59 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +195%
Contains more FructoseFructose +96.4%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Carrot Opinion
Calories 16kcal 41kcal Carrot
Protein 1.33g 0.93g Red leaf lettuce
Fats 0.22g 0.24g Carrot
Vitamin C 3.7mg 5.9mg Carrot
Net carbs 1.36g 6.78g Carrot
Carbs 2.26g 9.58g Carrot
Magnesium 12mg 12mg
Calcium 33mg 33mg
Potassium 187mg 320mg Carrot
Iron 1.2mg 0.3mg Red leaf lettuce
Sugar 0.48g 4.74g Red leaf lettuce
Fiber 0.9g 2.8g Carrot
Copper 0.028mg 0.045mg Carrot
Zinc 0.2mg 0.24mg Carrot
Starch 0g 1.43g Carrot
Phosphorus 28mg 35mg Carrot
Sodium 25mg 69mg Red leaf lettuce
Vitamin A 7492IU 16706IU Carrot
Vitamin A 375µg 835µg Carrot
Vitamin E 0.15mg 0.66mg Carrot
Manganese 0.203mg 0.143mg Red leaf lettuce
Selenium 1.5µg 0.1µg Red leaf lettuce
Vitamin B1 0.064mg 0.066mg Carrot
Vitamin B2 0.077mg 0.058mg Red leaf lettuce
Vitamin B3 0.321mg 0.983mg Carrot
Vitamin B5 0.144mg 0.273mg Carrot
Vitamin B6 0.1mg 0.138mg Carrot
Vitamin K 140.3µg 13.2µg Red leaf lettuce
Folate 36µg 19µg Red leaf lettuce
Choline 11.8mg 8.8mg Red leaf lettuce
Saturated Fat 0.017g 0.037g Red leaf lettuce
Monounsaturated Fat 0.005g 0.014g Carrot
Polyunsaturated fat 0.072g 0.117g Carrot
Tryptophan 0.022mg 0.012mg Red leaf lettuce
Threonine 0.048mg 0.191mg Carrot
Isoleucine 0.038mg 0.077mg Carrot
Leucine 0.07mg 0.102mg Carrot
Lysine 0.045mg 0.101mg Carrot
Methionine 0.016mg 0.02mg Carrot
Phenylalanine 0.067mg 0.061mg Red leaf lettuce
Valine 0.048mg 0.069mg Carrot
Histidine 0.019mg 0.04mg Carrot
Fructose 0.28g 0.55g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Carrot
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
71%
Red leaf lettuce
91%
Carrot
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
12%
Carrot

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 4.26g)
Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 44mg)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 39)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.