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  6. Red leaf lettuce vs. Lotus root

Red leaf lettuce vs. Lotus root — In-Depth Nutrition Comparison

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Differences between Red leaf lettuce and Lotus root

  • Red leaf lettuce has more Vitamin A RAE, and Folate, while Lotus root has more Vitamin C, Copper, Fiber, Vitamin B6, Vitamin B2, Potassium, Phosphorus, and Vitamin B1.
  • Lotus root's daily need coverage for Vitamin C is 45% higher.

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

Infographic

Red leaf lettuce vs Lotus root 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
3
:
7
Lotus root
Lotus root
Contains less Sodium -37.5%
Contains more Selenium +114.3%
Contains more Calcium +36.4%
Contains more Magnesium +91.7%
Contains more Phosphorus +257.1%
Contains more Potassium +197.3%
Contains more Zinc +95%
Contains more Copper +817.9%
Contains more Manganese +28.6%
Equal in Iron - 1.16
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Lotus root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Contains less Sodium -37.5%
Contains more Selenium +114.3%
Contains more Calcium +36.4%
Contains more Magnesium +91.7%
Contains more Phosphorus +257.1%
Contains more Potassium +197.3%
Contains more Zinc +95%
Contains more Copper +817.9%
Contains more Manganese +28.6%
Equal in Iron - 1.16

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
4
:
6
Lotus root
Lotus root
Contains more Vitamin A +∞%
Contains more Folate +176.9%
Contains more Vitamin C +1089.2%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +185.7%
Contains more Vitamin B3 +24.6%
Contains more Vitamin B5 +161.8%
Contains more Vitamin B6 +158%
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%
Lotus root
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 147% 40% 51% 8% 23% 60% 10% 0% 0%
Contains more Vitamin A +∞%
Contains more Folate +176.9%
Contains more Vitamin C +1089.2%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +185.7%
Contains more Vitamin B3 +24.6%
Contains more Vitamin B5 +161.8%
Contains more Vitamin B6 +158%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
2
:
3
Lotus root
Lotus root
Contains more Fats +120%
Contains more Water +20.9%
Contains more Protein +95.5%
Contains more Carbs +662.4%
Contains more Other +76.4%
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
Lotus root
3% 17% 79%
Protein: 2.6 g
Fats: 0.1 g
Carbs: 17.23 g
Water: 79.1 g
Other: 0.97 g
Contains more Fats +120%
Contains more Water +20.9%
Contains more Protein +95.5%
Contains more Carbs +662.4%
Contains more Other +76.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
2
:
1
Lotus root
Lotus root
Contains less Saturated Fat -43.3%
Contains more Polyunsaturated fat +260%
Contains more Monounsaturated Fat +300%
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Lotus root
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
Contains less Saturated Fat -43.3%
Contains more Polyunsaturated fat +260%
Contains more Monounsaturated Fat +300%

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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Lotus root Opinion
Net carbs 1.36g 12.33g Lotus root
Protein 1.33g 2.6g Lotus root
Fats 0.22g 0.1g Red leaf lettuce
Carbs 2.26g 17.23g Lotus root
Calories 16kcal 74kcal Lotus root
Fructose 0.28g Red leaf lettuce
Sugar 0.48g Lotus root
Fiber 0.9g 4.9g Lotus root
Calcium 33mg 45mg Lotus root
Iron 1.2mg 1.16mg Red leaf lettuce
Magnesium 12mg 23mg Lotus root
Phosphorus 28mg 100mg Lotus root
Potassium 187mg 556mg Lotus root
Sodium 25mg 40mg Red leaf lettuce
Zinc 0.2mg 0.39mg Lotus root
Copper 0.028mg 0.257mg Lotus root
Manganese 0.203mg 0.261mg Lotus root
Selenium 1.5µg 0.7µg Red leaf lettuce
Vitamin A 7492IU 0IU Red leaf lettuce
Vitamin A RAE 375µg 0µg Red leaf lettuce
Vitamin E 0.15mg Red leaf lettuce
Vitamin C 3.7mg 44mg Lotus root
Vitamin B1 0.064mg 0.16mg Lotus root
Vitamin B2 0.077mg 0.22mg Lotus root
Vitamin B3 0.321mg 0.4mg Lotus root
Vitamin B5 0.144mg 0.377mg Lotus root
Vitamin B6 0.1mg 0.258mg Lotus root
Folate 36µg 13µg Red leaf lettuce
Vitamin K 140.3µg Red leaf lettuce
Tryptophan 0.022mg 0.02mg Red leaf lettuce
Threonine 0.048mg 0.051mg Lotus root
Isoleucine 0.038mg 0.054mg Lotus root
Leucine 0.07mg 0.069mg Red leaf lettuce
Lysine 0.045mg 0.094mg Lotus root
Methionine 0.016mg 0.022mg Lotus root
Phenylalanine 0.067mg 0.047mg Red leaf lettuce
Valine 0.048mg 0.055mg Lotus root
Histidine 0.019mg 0.038mg Lotus root
Saturated Fat 0.017g 0.03g Red leaf lettuce
Monounsaturated Fat 0.005g 0.02g Lotus root
Polyunsaturated fat 0.072g 0.02g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Lotus root
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
28%
Lotus root
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
30%
Lotus root

Comparison summary

Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 33)
Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 0.48g)
Which food is richer in minerals?
Lotus root
Lotus root is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Lotus root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169250/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.