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  6. Red leaf lettuce vs. Red potato

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

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A recap on differences between Red leaf lettuce and Red potato

  • Red leaf lettuce is higher in Vitamin K, Vitamin A RAE, and Iron, yet Red potato is higher in Copper, Potassium, Vitamin C, Vitamin B6, Vitamin B3, and Phosphorus.
  • Red leaf lettuce covers your daily Vitamin K needs 115% more than Red potato.
  • Red leaf lettuce contains 375 times more Vitamin A RAE than Red potato. While Red leaf lettuce contains 375µg of Vitamin A RAE, Red potato contains only 1µg.

Food varieties used in this article are Lettuce, red leaf, raw and Potatoes, red, flesh and skin, baked.

Infographic

Red leaf lettuce vs Red potato 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
4
:
6
Red potato
Red potato
Contains more Calcium +266.7%
Contains more Iron +71.4%
Contains more Manganese +17.3%
Contains more Magnesium +133.3%
Contains more Phosphorus +157.1%
Contains more Potassium +191.4%
Contains less Sodium -52%
Contains more Zinc +100%
Contains more Copper +521.4%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Contains more Calcium +266.7%
Contains more Iron +71.4%
Contains more Manganese +17.3%
Contains more Magnesium +133.3%
Contains more Phosphorus +157.1%
Contains more Potassium +191.4%
Contains less Sodium -52%
Contains more Zinc +100%
Contains more Copper +521.4%

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
5
:
5
Red potato
Red potato
Contains more Vitamin A +74820%
Contains more Vitamin E +87.5%
Contains more Vitamin B2 +54%
Contains more Folate +33.3%
Contains more Vitamin K +4910.7%
Contains more Vitamin C +240.5%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B3 +396.9%
Contains more Vitamin B5 +136.8%
Contains more Vitamin B6 +112%
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%
Red potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
Contains more Vitamin A +74820%
Contains more Vitamin E +87.5%
Contains more Vitamin B2 +54%
Contains more Folate +33.3%
Contains more Vitamin K +4910.7%
Contains more Vitamin C +240.5%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B3 +396.9%
Contains more Vitamin B5 +136.8%
Contains more Vitamin B6 +112%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
2
:
3
Red potato
Red potato
Contains more Fats +46.7%
Contains more Water +24.7%
Contains more Protein +72.9%
Contains more Carbs +766.8%
Contains more Other +134.5%
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
Red potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Contains more Fats +46.7%
Contains more Water +24.7%
Contains more Protein +72.9%
Contains more Carbs +766.8%
Contains more Other +134.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
3
:
0
Red potato
Red potato
Contains less Saturated Fat -34.6%
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +67.4%
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains less Saturated Fat -34.6%
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +67.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
0
:
4
Red potato
Red potato
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +175%
Contains more Fructose +57.1%
Red leaf lettuce
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
Red potato
91% 3% 3% 3%
Starch: 15.15 g
Sucrose: 0.45 g
Glucose: 0.55 g
Fructose: 0.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +175%
Contains more Fructose +57.1%

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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Red potato Opinion
Net carbs 1.36g 17.79g Red potato
Protein 1.33g 2.3g Red potato
Fats 0.22g 0.15g Red leaf lettuce
Carbs 2.26g 19.59g Red potato
Calories 16kcal 89kcal Red potato
Starch 0g 15.15g Red potato
Fructose 0.28g 0.44g Red potato
Sugar 0.48g 1.43g Red leaf lettuce
Fiber 0.9g 1.8g Red potato
Calcium 33mg 9mg Red leaf lettuce
Iron 1.2mg 0.7mg Red leaf lettuce
Magnesium 12mg 28mg Red potato
Phosphorus 28mg 72mg Red potato
Potassium 187mg 545mg Red potato
Sodium 25mg 12mg Red potato
Zinc 0.2mg 0.4mg Red potato
Copper 0.028mg 0.174mg Red potato
Manganese 0.203mg 0.173mg Red leaf lettuce
Selenium 1.5µg Red leaf lettuce
Vitamin A 7492IU 10IU Red leaf lettuce
Vitamin A RAE 375µg 1µg Red leaf lettuce
Vitamin E 0.15mg 0.08mg Red leaf lettuce
Vitamin C 3.7mg 12.6mg Red potato
Vitamin B1 0.064mg 0.072mg Red potato
Vitamin B2 0.077mg 0.05mg Red leaf lettuce
Vitamin B3 0.321mg 1.595mg Red potato
Vitamin B5 0.144mg 0.341mg Red potato
Vitamin B6 0.1mg 0.212mg Red potato
Folate 36µg 27µg Red leaf lettuce
Vitamin K 140.3µg 2.8µg Red leaf lettuce
Tryptophan 0.022mg 0.023mg Red potato
Threonine 0.048mg 0.075mg Red potato
Isoleucine 0.038mg 0.074mg Red potato
Leucine 0.07mg 0.109mg Red potato
Lysine 0.045mg 0.12mg Red potato
Methionine 0.016mg 0.035mg Red potato
Phenylalanine 0.067mg 0.091mg Red potato
Valine 0.048mg 0.115mg Red potato
Histidine 0.019mg 0.039mg Red potato
Saturated Fat 0.017g 0.026g Red leaf lettuce
Monounsaturated Fat 0.005g 0.002g Red leaf lettuce
Polyunsaturated fat 0.072g 0.043g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Red potato
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
17%
Red potato
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
22%
Red potato

Comparison summary

Which food contains less Sodium?
Red potato
Red potato contains less Sodium (difference - 13mg)
Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 0.95g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 89)
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 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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.