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  6. Red leaf lettuce vs. Sweet potato

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

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A recap on differences between Red leaf lettuce and Sweet potato

  • Red leaf lettuce is higher in Vitamin K, and Folate, yet Sweet potato is higher in Vitamin A RAE, Vitamin C, Vitamin B5, Copper, Vitamin B6, Manganese, Fiber, and Potassium.
  • Red leaf lettuce covers your daily Vitamin K needs 115% more than Sweet potato.
  • Red leaf lettuce contains 6 times more Folate than Sweet potato. While Red leaf lettuce contains 36µg of Folate, Sweet potato contains only 6µg.

Food varieties used in this article are Lettuce, red leaf, raw and Sweet potato, cooked, baked in skin, flesh, without salt.

Infographic

Red leaf lettuce vs Sweet 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
Sweet potato
Sweet potato
Contains more Iron +73.9%
Contains less Sodium -30.6%
Contains more Selenium +650%
Contains more Calcium +15.2%
Contains more Magnesium +125%
Contains more Phosphorus +92.9%
Contains more Potassium +154%
Contains more Zinc +60%
Contains more Copper +475%
Contains more Manganese +144.8%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Contains more Iron +73.9%
Contains less Sodium -30.6%
Contains more Selenium +650%
Contains more Calcium +15.2%
Contains more Magnesium +125%
Contains more Phosphorus +92.9%
Contains more Potassium +154%
Contains more Zinc +60%
Contains more Copper +475%
Contains more Manganese +144.8%

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
2
:
8
Sweet potato
Sweet potato
Contains more Folate +500%
Contains more Vitamin K +6000%
Contains more Vitamin A +156.5%
Contains more Vitamin E +373.3%
Contains more Vitamin C +429.7%
Contains more Vitamin B1 +67.2%
Contains more Vitamin B2 +37.7%
Contains more Vitamin B3 +363.2%
Contains more Vitamin B5 +513.9%
Contains more Vitamin B6 +186%
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%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Contains more Folate +500%
Contains more Vitamin K +6000%
Contains more Vitamin A +156.5%
Contains more Vitamin E +373.3%
Contains more Vitamin C +429.7%
Contains more Vitamin B1 +67.2%
Contains more Vitamin B2 +37.7%
Contains more Vitamin B3 +363.2%
Contains more Vitamin B5 +513.9%
Contains more Vitamin B6 +186%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
2
:
3
Sweet potato
Sweet potato
Contains more Fats +46.7%
Contains more Water +26.2%
Contains more Protein +51.1%
Contains more Carbs +816.4%
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
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more Fats +46.7%
Contains more Water +26.2%
Contains more Protein +51.1%
Contains more Carbs +816.4%
Contains more Other +145.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
2
:
1
Sweet potato
Sweet potato
Contains less Saturated Fat -67.3%
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +27.8%
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Contains less Saturated Fat -67.3%
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +27.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
0
:
5
Sweet potato
Sweet potato
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +185%
Contains more Fructose +78.6%
Contains more Maltose +∞%
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
Sweet potato
52% 17% 4% 4% 23%
Starch: 7.05 g
Sucrose: 2.28 g
Glucose: 0.57 g
Fructose: 0.5 g
Lactose: 0 g
Maltose: 3.12 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +185%
Contains more Fructose +78.6%
Contains more Maltose +∞%

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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Sweet potato Opinion
Net carbs 1.36g 17.41g Sweet potato
Protein 1.33g 2.01g Sweet potato
Fats 0.22g 0.15g Red leaf lettuce
Carbs 2.26g 20.71g Sweet potato
Calories 16kcal 90kcal Sweet potato
Starch 0g 7.05g Sweet potato
Fructose 0.28g 0.5g Sweet potato
Sugar 0.48g 6.48g Red leaf lettuce
Fiber 0.9g 3.3g Sweet potato
Calcium 33mg 38mg Sweet potato
Iron 1.2mg 0.69mg Red leaf lettuce
Magnesium 12mg 27mg Sweet potato
Phosphorus 28mg 54mg Sweet potato
Potassium 187mg 475mg Sweet potato
Sodium 25mg 36mg Red leaf lettuce
Zinc 0.2mg 0.32mg Sweet potato
Copper 0.028mg 0.161mg Sweet potato
Manganese 0.203mg 0.497mg Sweet potato
Selenium 1.5µg 0.2µg Red leaf lettuce
Vitamin A 7492IU 19218IU Sweet potato
Vitamin A RAE 375µg 961µg Sweet potato
Vitamin E 0.15mg 0.71mg Sweet potato
Vitamin C 3.7mg 19.6mg Sweet potato
Vitamin B1 0.064mg 0.107mg Sweet potato
Vitamin B2 0.077mg 0.106mg Sweet potato
Vitamin B3 0.321mg 1.487mg Sweet potato
Vitamin B5 0.144mg 0.884mg Sweet potato
Vitamin B6 0.1mg 0.286mg Sweet potato
Folate 36µg 6µg Red leaf lettuce
Vitamin K 140.3µg 2.3µg Red leaf lettuce
Tryptophan 0.022mg 0.04mg Sweet potato
Threonine 0.048mg 0.107mg Sweet potato
Isoleucine 0.038mg 0.07mg Sweet potato
Leucine 0.07mg 0.118mg Sweet potato
Lysine 0.045mg 0.084mg Sweet potato
Methionine 0.016mg 0.037mg Sweet potato
Phenylalanine 0.067mg 0.114mg Sweet potato
Valine 0.048mg 0.11mg Sweet potato
Histidine 0.019mg 0.039mg Sweet potato
Saturated Fat 0.017g 0.052g Red leaf lettuce
Monounsaturated Fat 0.005g 0.002g Red leaf lettuce
Polyunsaturated fat 0.072g 0.092g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Sweet 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
120%
Sweet potato
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
25%
Sweet potato

Comparison summary

Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 6g)
Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 70)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.