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  6. Red leaf lettuce vs. Shallot

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

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The main differences between Red leaf lettuce and Shallot

  • Red leaf lettuce is richer in Vitamin K, and Vitamin A, yet Shallot is richer in Vitamin B6, Fiber, and Copper.
  • Daily need coverage for Vitamin K from Red leaf lettuce is 116% higher.
  • Red leaf lettuce contains less Sugar.

Food types used in this article are Lettuce, red leaf, raw and Shallots, raw.

Infographic

Red leaf lettuce vs Shallot 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.
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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains more SeleniumSelenium +25%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +12.1%
Contains more PotassiumPotassium +78.6%
Contains more CopperCopper +214.3%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +114.3%
Contains less SodiumSodium -52%
Contains more ManganeseManganese +43.8%
~equal in Iron ~1.2mg

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% 450% 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 27% 0.24% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
Contains more Vitamin AVitamin A +187200%
Contains more Vitamin EVitamin E +275%
Contains more Vitamin B2Vitamin B2 +285%
Contains more Vitamin B3Vitamin B3 +60.5%
Contains more Vitamin KVitamin K +17437.5%
Contains more Vitamin CVitamin C +116.2%
Contains more Vitamin B5Vitamin B5 +101.4%
Contains more Vitamin B6Vitamin B6 +245%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~34µg
~equal in Choline ~11.3mg

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% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more FatsFats +120%
Contains more WaterWater +19.8%
Contains more ProteinProtein +88%
Contains more CarbsCarbs +643.4%
Contains more OtherOther +45.5%

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
24% 20% 56%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Poly. FatPolyunsaturated fat +84.6%
Contains more Mono. FatMonounsaturated Fat +180%
~equal in Saturated Fat ~0.017g

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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Shallot Opinion
Calories 16kcal 72kcal Shallot
Protein 1.33g 2.5g Shallot
Fats 0.22g 0.1g Red leaf lettuce
Vitamin C 3.7mg 8mg Shallot
Net carbs 1.36g 13.6g Shallot
Carbs 2.26g 16.8g Shallot
Magnesium 12mg 21mg Shallot
Calcium 33mg 37mg Shallot
Potassium 187mg 334mg Shallot
Iron 1.2mg 1.2mg
Sugar 0.48g 7.87g Red leaf lettuce
Fiber 0.9g 3.2g Shallot
Copper 0.028mg 0.088mg Shallot
Zinc 0.2mg 0.4mg Shallot
Phosphorus 28mg 60mg Shallot
Sodium 25mg 12mg Shallot
Vitamin A 7492IU 4IU Red leaf lettuce
Vitamin A 375µg 0µg Red leaf lettuce
Vitamin E 0.15mg 0.04mg Red leaf lettuce
Manganese 0.203mg 0.292mg Shallot
Selenium 1.5µg 1.2µg Red leaf lettuce
Vitamin B1 0.064mg 0.06mg Red leaf lettuce
Vitamin B2 0.077mg 0.02mg Red leaf lettuce
Vitamin B3 0.321mg 0.2mg Red leaf lettuce
Vitamin B5 0.144mg 0.29mg Shallot
Vitamin B6 0.1mg 0.345mg Shallot
Vitamin K 140.3µg 0.8µg Red leaf lettuce
Folate 36µg 34µg Red leaf lettuce
Choline 11.8mg 11.3mg Red leaf lettuce
Saturated Fat 0.017g 0.017g
Monounsaturated Fat 0.005g 0.014g Shallot
Polyunsaturated fat 0.072g 0.039g Red leaf lettuce
Tryptophan 0.022mg 0.028mg Shallot
Threonine 0.048mg 0.098mg Shallot
Isoleucine 0.038mg 0.106mg Shallot
Leucine 0.07mg 0.149mg Shallot
Lysine 0.045mg 0.125mg Shallot
Methionine 0.016mg 0.027mg Shallot
Phenylalanine 0.067mg 0.081mg Shallot
Valine 0.048mg 0.11mg Shallot
Histidine 0.019mg 0.043mg Shallot
Fructose 0.28g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Shallot
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
71%
Red leaf lettuce
14%
Shallot
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
21%
Shallot

Comparison summary

Which food is richer in minerals?
Shallot
Shallot is relatively richer in minerals
Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 13mg)
Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 7.39g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 30)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.3)
Which food is richer in vitamins?
Red leaf lettuce
Red leaf lettuce is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.017 g)

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.