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

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Summary of differences between red leaf lettuce and russet potatoes

  • Red leaf lettuce has more vitamin A and vitamin K; however, russet potatoes are higher in vitamin B6, potassium, copper, vitamin B3, phosphorus, fiber, and vitamin C.
  • Red leaf lettuce covers your daily need for vitamin A, 150% more than russet potatoes.
  • Red leaf lettuce has 70 times more vitamin K than russet potatoes. While red leaf lettuce has 140.3µg of vitamin K, russet potatoes have only 2µg.

These are the specific foods used in this comparison Lettuce, red leaf, raw and Potatoes, Russet, flesh, and skin, baked.

Infographic

Red leaf lettuce vs Russet potato 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 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
Contains more CalciumCalcium +83.3%
Contains more IronIron +12.1%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +194.1%
Contains more CopperCopper +282.1%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +153.6%
Contains less SodiumSodium -44%
Contains more ManganeseManganese +12.3%

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 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
Contains more Vitamin AVitamin A +37400%
Contains more Vitamin EVitamin E +114.3%
Contains more Vitamin B2Vitamin B2 +60.4%
Contains more Vitamin KVitamin K +6915%
Contains more FolateFolate +38.5%
Contains more Vitamin CVitamin C +124.3%
Contains more Vitamin B3Vitamin B3 +319.9%
Contains more Vitamin B5Vitamin B5 +163.9%
Contains more Vitamin B6Vitamin B6 +254%
Contains more CholineCholine +27.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.067mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Russet potato DV% diff.
Vitamin K 140.3µg 2µg 115%
Vitamin A 375µg 1µg 42%
Vitamin B6 0.1mg 0.354mg 20%
Potassium 187mg 550mg 11%
Copper 0.028mg 0.107mg 9%
Starch 0g 17.45g 7%
Carbs 2.26g 21.44g 6%
Vitamin B3 0.321mg 1.348mg 6%
Phosphorus 28mg 71mg 6%
Fiber 0.9g 2.3g 6%
Vitamin C 3.7mg 8.3mg 5%
Vitamin B5 0.144mg 0.38mg 5%
Calories 16kcal 97kcal 4%
Magnesium 12mg 30mg 4%
Protein 1.33g 2.63g 3%
Folate 36µg 26µg 3%
Iron 1.2mg 1.07mg 2%
Selenium 1.5µg 0.5µg 2%
Vitamin B2 0.077mg 0.048mg 2%
Calcium 33mg 18mg 2%
Zinc 0.2mg 0.35mg 1%
Choline 11.8mg 15mg 1%
Vitamin E 0.15mg 0.07mg 1%
Manganese 0.203mg 0.228mg 1%
Fats 0.22g 0.13g 0%
Net carbs 1.36g 19.14g N/A
Sugar 0.48g 1.08g N/A
Sodium 25mg 14mg 0%
Vitamin B1 0.064mg 0.067mg 0%
Saturated fat 0.017g 0.032g 0%
Monounsaturated fat 0.005g 0.003g 0%
Polyunsaturated fat 0.072g 0.054g 0%
Tryptophan 0.022mg 0.027mg 0%
Threonine 0.048mg 0.086mg 0%
Isoleucine 0.038mg 0.085mg 0%
Leucine 0.07mg 0.125mg 0%
Lysine 0.045mg 0.137mg 0%
Methionine 0.016mg 0.041mg 0%
Phenylalanine 0.067mg 0.104mg 0%
Valine 0.048mg 0.131mg 0%
Histidine 0.019mg 0.044mg 0%
Fructose 0.28g 0.32g 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% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Contains more FatsFats +69.2%
Contains more WaterWater +28.5%
Contains more ProteinProtein +97.7%
Contains more CarbsCarbs +848.7%
Contains more OtherOther +145.5%

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
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 g
Contains less Sat. FatSaturated fat -46.9%
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +33.3%

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
94% 2% 2% 2%
Starch: 17.45 g
Sucrose: 0.39 g
Glucose: 0.37 g
Fructose: 0.32 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +85%
Contains more FructoseFructose +14.3%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.