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  6. Red leaf lettuce vs. Salsify

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

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A recap on differences between Red leaf lettuce and Salsify

  • Red leaf lettuce is higher in Vitamin K, Vitamin A RAE, Iron, and Folate, yet Salsify is higher in Vitamin B6, Fiber, and Vitamin B2.
  • Red leaf lettuce covers your daily Vitamin K needs 117% more than Salsify.

Food varieties used in this article are Lettuce, red leaf, raw and Salsify, cooked, boiled, drained, without salt.

Infographic

Red leaf lettuce vs Salsify 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
2
:
8
Salsify
Salsify
Contains more Iron +118.2%
Contains more Selenium +150%
Contains more Calcium +42.4%
Contains more Magnesium +50%
Contains more Phosphorus +100%
Contains more Potassium +51.3%
Contains less Sodium -36%
Contains more Zinc +50%
Contains more Copper +150%
Equal in Manganese - 0.21
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Contains more Iron +118.2%
Contains more Selenium +150%
Contains more Calcium +42.4%
Contains more Magnesium +50%
Contains more Phosphorus +100%
Contains more Potassium +51.3%
Contains less Sodium -36%
Contains more Zinc +50%
Contains more Copper +150%
Equal in Manganese - 0.21

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
4
:
6
Salsify
Salsify
Contains more Vitamin A +∞%
Contains more Vitamin B1 +14.3%
Contains more Folate +140%
Contains more Vitamin K +46666.7%
Contains more Vitamin E +26.7%
Contains more Vitamin C +24.3%
Contains more Vitamin B2 +124.7%
Contains more Vitamin B3 +22.1%
Contains more Vitamin B5 +91.7%
Contains more Vitamin B6 +118%
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%
Salsify
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 16% 14% 40% 8% 17% 51% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +14.3%
Contains more Folate +140%
Contains more Vitamin K +46666.7%
Contains more Vitamin E +26.7%
Contains more Vitamin C +24.3%
Contains more Vitamin B2 +124.7%
Contains more Vitamin B3 +22.1%
Contains more Vitamin B5 +91.7%
Contains more Vitamin B6 +118%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
2
:
3
Salsify
Salsify
Contains more Fats +29.4%
Contains more Water +18.1%
Contains more Protein +105.3%
Contains more Carbs +579.6%
Contains more Other +34.5%
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
Salsify
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Contains more Fats +29.4%
Contains more Water +18.1%
Contains more Protein +105.3%
Contains more Carbs +579.6%
Contains more Other +34.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
2
:
1
Salsify
Salsify
Contains less Saturated Fat -58.5%
Contains more Monounsaturated Fat +66.7%
Equal in Polyunsaturated fat - 0.074
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Contains less Saturated Fat -58.5%
Contains more Monounsaturated Fat +66.7%
Equal in Polyunsaturated fat - 0.074

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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Salsify Opinion
Net carbs 1.36g 12.26g Salsify
Protein 1.33g 2.73g Salsify
Fats 0.22g 0.17g Red leaf lettuce
Carbs 2.26g 15.36g Salsify
Calories 16kcal 68kcal Salsify
Fructose 0.28g Red leaf lettuce
Sugar 0.48g 2.9g Red leaf lettuce
Fiber 0.9g 3.1g Salsify
Calcium 33mg 47mg Salsify
Iron 1.2mg 0.55mg Red leaf lettuce
Magnesium 12mg 18mg Salsify
Phosphorus 28mg 56mg Salsify
Potassium 187mg 283mg Salsify
Sodium 25mg 16mg Salsify
Zinc 0.2mg 0.3mg Salsify
Copper 0.028mg 0.07mg Salsify
Manganese 0.203mg 0.21mg Salsify
Selenium 1.5µg 0.6µg Red leaf lettuce
Vitamin A 7492IU 0IU Red leaf lettuce
Vitamin A RAE 375µg 0µg Red leaf lettuce
Vitamin E 0.15mg 0.19mg Salsify
Vitamin C 3.7mg 4.6mg Salsify
Vitamin B1 0.064mg 0.056mg Red leaf lettuce
Vitamin B2 0.077mg 0.173mg Salsify
Vitamin B3 0.321mg 0.392mg Salsify
Vitamin B5 0.144mg 0.276mg Salsify
Vitamin B6 0.1mg 0.218mg Salsify
Folate 36µg 15µg Red leaf lettuce
Vitamin K 140.3µg 0.3µg Red leaf lettuce
Tryptophan 0.022mg Red leaf lettuce
Threonine 0.048mg Red leaf lettuce
Isoleucine 0.038mg Red leaf lettuce
Leucine 0.07mg Red leaf lettuce
Lysine 0.045mg Red leaf lettuce
Methionine 0.016mg Red leaf lettuce
Phenylalanine 0.067mg Red leaf lettuce
Valine 0.048mg Red leaf lettuce
Histidine 0.019mg Red leaf lettuce
Saturated Fat 0.017g 0.041g Red leaf lettuce
Monounsaturated Fat 0.005g 0.003g Red leaf lettuce
Polyunsaturated fat 0.072g 0.074g Salsify

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Salsify
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
13%
Salsify
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
16%
Salsify

Comparison summary

Which food is richer in minerals?
Salsify
Salsify is relatively richer in minerals
Which food contains less Sodium?
Salsify
Salsify contains less Sodium (difference - 9mg)
Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 2.42g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.024g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.