Red leaf lettuce vs. Sweet potato — In-Depth Nutrition Comparison
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A recap on the differences between red leaf lettuce and sweet potatoes
- Red leaf lettuce is higher in vitamin K and folate, yet sweet potatoes are higher in vitamin A, vitamin C, vitamin B5, copper, vitamin B6, manganese, fiber, and potassium.
- Sweet potatoes cover your daily vitamin A needs 235% more than red leaf lettuce.
- Red leaf lettuce contains 61 times more vitamin K than sweet potatoes. While red leaf lettuce contains 140.3µg of vitamin K, sweet potatoes contain only 2.3µg.
Food varieties used in this article are Lettuce, red leaf, raw and Sweet potato, cooked, baked in skin, flesh, without salt.
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 IronIron | +73.9% |
| Contains less SodiumSodium | -30.6% |
| Contains more SeleniumSelenium | +650% |
| Contains more MagnesiumMagnesium | +125% |
| Contains more CalciumCalcium | +15.2% |
| Contains more PotassiumPotassium | +154% |
| Contains more CopperCopper | +475% |
| Contains more ZincZinc | +60% |
| Contains more PhosphorusPhosphorus | +92.9% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin KVitamin K | +6000% |
| Contains more FolateFolate | +500% |
| Contains more Vitamin CVitamin C | +429.7% |
| Contains more Vitamin AVitamin A | +156.3% |
| Contains more Vitamin EVitamin E | +373.3% |
| Contains more Vitamin B1Vitamin B1 | +67.2% |
| Contains more Vitamin B2Vitamin B2 | +37.7% |
| Contains more Vitamin B3Vitamin B3 | +363.2% |
| Contains more Vitamin B5Vitamin B5 | +513.9% |
| Contains more Vitamin B6Vitamin B6 | +186% |
| Contains more CholineCholine | +11% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 140.3µg | 2.3µg | 115% |
| Vitamin A | 375µg | 961µg | 65% |
| Vitamin C | 3.7mg | 19.6mg | 18% |
| Vitamin B5 | 0.144mg | 0.884mg | 15% |
| Copper | 0.028mg | 0.161mg | 15% |
| Vitamin B6 | 0.1mg | 0.286mg | 14% |
| Manganese | 0.203mg | 0.497mg | 13% |
| Fiber | 0.9g | 3.3g | 10% |
| Folate | 36µg | 6µg | 8% |
| Potassium | 187mg | 475mg | 8% |
| Vitamin B3 | 0.321mg | 1.487mg | 7% |
| Carbs | 2.26g | 20.71g | 6% |
| Iron | 1.2mg | 0.69mg | 6% |
| Calories | 16kcal | 90kcal | 4% |
| Vitamin E | 0.15mg | 0.71mg | 4% |
| Vitamin B1 | 0.064mg | 0.107mg | 4% |
| Phosphorus | 28mg | 54mg | 4% |
| Magnesium | 12mg | 27mg | 4% |
| Starch | 0g | 7.05g | 3% |
| Selenium | 1.5µg | 0.2µg | 2% |
| Vitamin B2 | 0.077mg | 0.106mg | 2% |
| Zinc | 0.2mg | 0.32mg | 1% |
| Protein | 1.33g | 2.01g | 1% |
| Calcium | 33mg | 38mg | 1% |
| Fats | 0.22g | 0.15g | 0% |
| Net carbs | 1.36g | 17.41g | N/A |
| Sugar | 0.48g | 6.48g | N/A |
| Sodium | 25mg | 36mg | 0% |
| Saturated fat | 0.017g | 0.052g | 0% |
| Choline | 11.8mg | 13.1mg | 0% |
| Monounsaturated fat | 0.005g | 0.002g | 0% |
| Polyunsaturated fat | 0.072g | 0.092g | 0% |
| Tryptophan | 0.022mg | 0.04mg | 0% |
| Threonine | 0.048mg | 0.107mg | 0% |
| Isoleucine | 0.038mg | 0.07mg | 0% |
| Leucine | 0.07mg | 0.118mg | 0% |
| Lysine | 0.045mg | 0.084mg | 0% |
| Methionine | 0.016mg | 0.037mg | 0% |
| Phenylalanine | 0.067mg | 0.114mg | 0% |
| Valine | 0.048mg | 0.11mg | 0% |
| Histidine | 0.019mg | 0.039mg | 0% |
| Fructose | 0.28g | 0.5g | 0% |
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:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
| Contains more FatsFats | +46.7% |
| Contains more WaterWater | +26.2% |
| Contains more ProteinProtein | +51.1% |
| Contains more CarbsCarbs | +816.4% |
| 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
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
| Contains less Sat. FatSaturated fat | -67.3% |
| Contains more Mono. FatMonounsaturated fat | +150% |
| Contains more Poly. FatPolyunsaturated fat | +27.8% |
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:
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 StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +185% |
| Contains more FructoseFructose | +78.6% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
