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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.33 g
Fats:
0.22 g
Carbs:
2.26 g
Water:
95.64 g
Other:
0.55 g
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
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.072 g
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
Starch:
0 g
Sucrose:
0 g
Glucose:
0.2 g
Fructose:
0.28 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
46%
17%
Minerals Daily Need Coverage Score
14%
23%
Comparison summary
Which food contains less Sodium?
Russet potato contains less Sodium (difference - 11mg)
Which food is lower in Sugar?
Red leaf lettuce is lower in Sugar (difference - 0.6g)
Which food is lower in Saturated fat?
Red leaf lettuce is lower in Saturated fat (difference - 0.015g)
Which food is lower in glycemic index?
Red leaf lettuce is lower in glycemic index (difference - 82)
Which food contains less Cholesterol?
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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.