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  6. Red leaf lettuce vs. Russet potato

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

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Summary of differences between Red leaf lettuce and Russet potato

  • Red leaf lettuce has more Vitamin K, and Vitamin A RAE, however, Russet potato is higher in Vitamin B6, Potassium, Copper, Vitamin B3, Phosphorus, Fiber, and Vitamin C.
  • Red leaf lettuce covers your daily need of Vitamin K 115% more than Russet potato.
  • Red leaf lettuce has 375 times more Vitamin A RAE than Russet potato. While Red leaf lettuce has 375µg of Vitamin A RAE, Russet potato has only 1µg.

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
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
Russet potato
Russet potato
Contains more Calcium +83.3%
Contains more Iron +12.1%
Contains more Selenium +200%
Contains more Magnesium +150%
Contains more Phosphorus +153.6%
Contains more Potassium +194.1%
Contains less Sodium -44%
Contains more Zinc +75%
Contains more Copper +282.1%
Contains more Manganese +12.3%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Russet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 22% 31% 49% 2% 10% 36% 30% 3%
Contains more Calcium +83.3%
Contains more Iron +12.1%
Contains more Selenium +200%
Contains more Magnesium +150%
Contains more Phosphorus +153.6%
Contains more Potassium +194.1%
Contains less Sodium -44%
Contains more Zinc +75%
Contains more Copper +282.1%
Contains more Manganese +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.
Red leaf lettuce
Red leaf lettuce
5
:
5
Russet potato
Russet potato
Contains more Vitamin A +74820%
Contains more Vitamin E +114.3%
Contains more Vitamin B2 +60.4%
Contains more Folate +38.5%
Contains more Vitamin K +6915%
Contains more Vitamin C +124.3%
Contains more Vitamin B3 +319.9%
Contains more Vitamin B5 +163.9%
Contains more Vitamin B6 +254%
Equal in Vitamin B1 - 0.067
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%
Russet 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% 28% 17% 12% 26% 23% 82% 20% 0% 5%
Contains more Vitamin A +74820%
Contains more Vitamin E +114.3%
Contains more Vitamin B2 +60.4%
Contains more Folate +38.5%
Contains more Vitamin K +6915%
Contains more Vitamin C +124.3%
Contains more Vitamin B3 +319.9%
Contains more Vitamin B5 +163.9%
Contains more Vitamin B6 +254%
Equal in Vitamin B1 - 0.067

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
2
:
3
Russet potato
Russet potato
Contains more Fats +69.2%
Contains more Water +28.5%
Contains more Protein +97.7%
Contains more Carbs +848.7%
Contains more Other +145.5%
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
Russet potato
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 Fats +69.2%
Contains more Water +28.5%
Contains more Protein +97.7%
Contains more Carbs +848.7%
Contains more Other +145.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
3
:
0
Russet potato
Russet potato
Contains less Saturated Fat -46.9%
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +33.3%
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Russet potato
36% 3% 61%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.054 g
Contains less Saturated Fat -46.9%
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +33.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
0
:
4
Russet potato
Russet potato
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +85%
Contains more Fructose +14.3%
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
Russet potato
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 Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +85%
Contains more Fructose +14.3%

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 Russet 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 Russet potato Opinion
Net carbs 1.36g 19.14g Russet potato
Protein 1.33g 2.63g Russet potato
Fats 0.22g 0.13g Red leaf lettuce
Carbs 2.26g 21.44g Russet potato
Calories 16kcal 97kcal Russet potato
Starch 0g 17.45g Russet potato
Fructose 0.28g 0.32g Russet potato
Sugar 0.48g 1.08g Red leaf lettuce
Fiber 0.9g 2.3g Russet potato
Calcium 33mg 18mg Red leaf lettuce
Iron 1.2mg 1.07mg Red leaf lettuce
Magnesium 12mg 30mg Russet potato
Phosphorus 28mg 71mg Russet potato
Potassium 187mg 550mg Russet potato
Sodium 25mg 14mg Russet potato
Zinc 0.2mg 0.35mg Russet potato
Copper 0.028mg 0.107mg Russet potato
Manganese 0.203mg 0.228mg Russet potato
Selenium 1.5µg 0.5µg Red leaf lettuce
Vitamin A 7492IU 10IU Red leaf lettuce
Vitamin A RAE 375µg 1µg Red leaf lettuce
Vitamin E 0.15mg 0.07mg Red leaf lettuce
Vitamin C 3.7mg 8.3mg Russet potato
Vitamin B1 0.064mg 0.067mg Russet potato
Vitamin B2 0.077mg 0.048mg Red leaf lettuce
Vitamin B3 0.321mg 1.348mg Russet potato
Vitamin B5 0.144mg 0.38mg Russet potato
Vitamin B6 0.1mg 0.354mg Russet potato
Folate 36µg 26µg Red leaf lettuce
Vitamin K 140.3µg 2µg Red leaf lettuce
Tryptophan 0.022mg 0.027mg Russet potato
Threonine 0.048mg 0.086mg Russet potato
Isoleucine 0.038mg 0.085mg Russet potato
Leucine 0.07mg 0.125mg Russet potato
Lysine 0.045mg 0.137mg Russet potato
Methionine 0.016mg 0.041mg Russet potato
Phenylalanine 0.067mg 0.104mg Russet potato
Valine 0.048mg 0.131mg Russet potato
Histidine 0.019mg 0.044mg Russet potato
Saturated Fat 0.017g 0.032g Red leaf lettuce
Monounsaturated Fat 0.005g 0.003g Red leaf lettuce
Polyunsaturated fat 0.072g 0.054g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Russet 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
18%
Russet potato
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
23%
Russet potato

Comparison summary

Which food contains less Sodium?
Russet potato
Russet potato contains less Sodium (difference - 11mg)
Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 0.6g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 82)
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. 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.