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  6. Red leaf lettuce vs. Cassava

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

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Differences between red leaf lettuce and cassava

  • Red leaf lettuce has more vitamin A, vitamin K, and iron, while cassava has more vitamin C, copper, and manganese.
  • Red leaf lettuce's daily need coverage for vitamin A is 150% higher.
  • Cassava contains 74 times less vitamin K than red leaf lettuce. Red leaf lettuce contains 140.3µg of vitamin K, while cassava contains 1.9µg.

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

Infographic

Red leaf lettuce vs Cassava 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more CalciumCalcium +106.3%
Contains more IronIron +344.4%
Contains more SeleniumSelenium +114.3%
Contains more MagnesiumMagnesium +75%
Contains more PotassiumPotassium +44.9%
Contains more CopperCopper +257.1%
Contains more ZincZinc +70%
Contains less SodiumSodium -44%
Contains more ManganeseManganese +89.2%
~equal in Phosphorus ~27mg

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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin AVitamin A +37400%
Contains more Vitamin B2Vitamin B2 +60.4%
Contains more Vitamin B5Vitamin B5 +34.6%
Contains more Vitamin B6Vitamin B6 +13.6%
Contains more Vitamin KVitamin K +7284.2%
Contains more FolateFolate +33.3%
Contains more Vitamin CVitamin C +456.8%
Contains more Vitamin EVitamin E +26.7%
Contains more Vitamin B1Vitamin B1 +35.9%
Contains more Vitamin B3Vitamin B3 +166%
Contains more CholineCholine +100.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Cassava DV% diff.
Vitamin K 140.3µg 1.9µg 115%
Vitamin A 375µg 1µg 42%
Vitamin C 3.7mg 20.6mg 19%
Carbs 2.26g 38.06g 12%
Iron 1.2mg 0.27mg 12%
Manganese 0.203mg 0.384mg 8%
Copper 0.028mg 0.1mg 8%
Calories 16kcal 160kcal 7%
Fiber 0.9g 1.8g 4%
Vitamin B3 0.321mg 0.854mg 3%
Choline 11.8mg 23.7mg 2%
Folate 36µg 27µg 2%
Vitamin B2 0.077mg 0.048mg 2%
Vitamin B1 0.064mg 0.087mg 2%
Magnesium 12mg 21mg 2%
Potassium 187mg 271mg 2%
Calcium 33mg 16mg 2%
Zinc 0.2mg 0.34mg 1%
Selenium 1.5µg 0.7µg 1%
Vitamin B5 0.144mg 0.107mg 1%
Vitamin B6 0.1mg 0.088mg 1%
Protein 1.33g 1.36g 0%
Fats 0.22g 0.28g 0%
Net carbs 1.36g 36.26g N/A
Sugar 0.48g 1.7g N/A
Phosphorus 28mg 27mg 0%
Sodium 25mg 14mg 0%
Vitamin E 0.15mg 0.19mg 0%
Saturated fat 0.017g 0.074g 0%
Monounsaturated fat 0.005g 0.075g 0%
Polyunsaturated fat 0.072g 0.048g 0%
Tryptophan 0.022mg 0.019mg 0%
Threonine 0.048mg 0.028mg 0%
Isoleucine 0.038mg 0.027mg 0%
Leucine 0.07mg 0.039mg 0%
Lysine 0.045mg 0.044mg 0%
Methionine 0.016mg 0.011mg 0%
Phenylalanine 0.067mg 0.026mg 0%
Valine 0.048mg 0.035mg 0%
Histidine 0.019mg 0.02mg 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
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more WaterWater +60.3%
Contains more FatsFats +27.3%
Contains more CarbsCarbs +1584.1%
Contains more OtherOther +12.7%
~equal in Protein ~1.36g

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
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains less Sat. FatSaturated fat -77%
Contains more Poly. FatPolyunsaturated fat +50%
Contains more Mono. FatMonounsaturated fat +1400%

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.