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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 and folate, while lotus root has more vitamin C, copper, fiber, vitamin B6, vitamin B2, potassium, phosphorus, and vitamin B1.
  • Red leaf lettuce's daily need coverage for vitamin A is 150% higher.
  • Lotus root contains 3 times less folate than red leaf lettuce. Red leaf lettuce contains 36µg of folate, while lotus root contains 13µg.

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

Infographic

Red leaf lettuce vs Lotus root 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 16% 14% 49% 44% 86% 11% 43% 5.2% 34% 3.8%
Contains less SodiumSodium -37.5%
Contains more SeleniumSelenium +114.3%
Contains more MagnesiumMagnesium +91.7%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +197.3%
Contains more CopperCopper +817.9%
Contains more ZincZinc +95%
Contains more PhosphorusPhosphorus +257.1%
Contains more ManganeseManganese +28.6%
~equal in Iron ~1.16mg

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 147% 0% 0% 0% 40% 51% 7.5% 23% 60% 0% 0% 9.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +176.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1089.2%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +185.7%
Contains more Vitamin B3Vitamin B3 +24.6%
Contains more Vitamin B5Vitamin B5 +161.8%
Contains more Vitamin B6Vitamin B6 +158%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Lotus root DV% diff.
Vitamin K 140.3µg 117%
Vitamin C 3.7mg 44mg 45%
Vitamin A 375µg 0µg 42%
Copper 0.028mg 0.257mg 25%
Fiber 0.9g 4.9g 16%
Vitamin B6 0.1mg 0.258mg 12%
Potassium 187mg 556mg 11%
Vitamin B2 0.077mg 0.22mg 11%
Phosphorus 28mg 100mg 10%
Vitamin B1 0.064mg 0.16mg 8%
Folate 36µg 13µg 6%
Carbs 2.26g 17.23g 5%
Vitamin B5 0.144mg 0.377mg 5%
Protein 1.33g 2.6g 3%
Manganese 0.203mg 0.261mg 3%
Calories 16kcal 74kcal 3%
Magnesium 12mg 23mg 3%
Zinc 0.2mg 0.39mg 2%
Choline 11.8mg 2%
Sodium 25mg 40mg 1%
Vitamin E 0.15mg 1%
Selenium 1.5µg 0.7µg 1%
Iron 1.2mg 1.16mg 1%
Calcium 33mg 45mg 1%
Fats 0.22g 0.1g 0%
Net carbs 1.36g 12.33g N/A
Sugar 0.48g N/A
Vitamin B3 0.321mg 0.4mg 0%
Saturated fat 0.017g 0.03g 0%
Monounsaturated fat 0.005g 0.02g 0%
Polyunsaturated fat 0.072g 0.02g 0%
Tryptophan 0.022mg 0.02mg 0%
Threonine 0.048mg 0.051mg 0%
Isoleucine 0.038mg 0.054mg 0%
Leucine 0.07mg 0.069mg 0%
Lysine 0.045mg 0.094mg 0%
Methionine 0.016mg 0.022mg 0%
Phenylalanine 0.067mg 0.047mg 0%
Valine 0.048mg 0.055mg 0%
Histidine 0.019mg 0.038mg 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
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 FatsFats +120%
Contains more WaterWater +20.9%
Contains more ProteinProtein +95.5%
Contains more CarbsCarbs +662.4%
Contains more OtherOther +76.4%

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
43% 29% 29%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.02 g
Contains less Sat. FatSaturated fat -43.3%
Contains more Poly. FatPolyunsaturated fat +260%
Contains more Mono. FatMonounsaturated fat +300%

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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. 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.