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  6. Red leaf lettuce vs. Tomato

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

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What are the main differences between Red leaf lettuce and Tomato?

  • Red leaf lettuce is richer in Vitamin K, Vitamin A RAE, Iron, and Folate, while Tomato is higher in Vitamin C.
  • Red leaf lettuce's daily need coverage for Vitamin K is 110% higher.
  • Tomato has 9 times less Vitamin A RAE than Red leaf lettuce. Red leaf lettuce has 375µg of Vitamin A RAE, while Tomato has 42µg.
  • Red leaf lettuce is lower in Sugar.

We used Lettuce, red leaf, raw and Tomatoes, red, ripe, raw, year round average types in this comparison.

Infographic

Red leaf lettuce vs Tomato 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
7
:
3
Tomato
Tomato
Contains more Calcium +230%
Contains more Iron +344.4%
Contains more Phosphorus +16.7%
Contains more Zinc +17.6%
Contains more Manganese +78.1%
Contains more Selenium +∞%
Contains more Potassium +26.7%
Contains less Sodium -80%
Contains more Copper +110.7%
Equal in Magnesium - 11
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Contains more Calcium +230%
Contains more Iron +344.4%
Contains more Phosphorus +16.7%
Contains more Zinc +17.6%
Contains more Manganese +78.1%
Contains more Selenium +∞%
Contains more Potassium +26.7%
Contains less Sodium -80%
Contains more Copper +110.7%
Equal in Magnesium - 11

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
7
:
3
Tomato
Tomato
Contains more Vitamin A +799.4%
Contains more Vitamin B1 +73%
Contains more Vitamin B2 +305.3%
Contains more Vitamin B5 +61.8%
Contains more Vitamin B6 +25%
Contains more Folate +140%
Contains more Vitamin K +1675.9%
Contains more Vitamin E +260%
Contains more Vitamin C +270.3%
Contains more Vitamin B3 +85%
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%
Tomato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Contains more Vitamin A +799.4%
Contains more Vitamin B1 +73%
Contains more Vitamin B2 +305.3%
Contains more Vitamin B5 +61.8%
Contains more Vitamin B6 +25%
Contains more Folate +140%
Contains more Vitamin K +1675.9%
Contains more Vitamin E +260%
Contains more Vitamin C +270.3%
Contains more Vitamin B3 +85%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
4
:
1
Tomato
Tomato
Contains more Protein +51.1%
Contains more Carbs +72.1%
Equal in Fats - 0.2
Equal in Water - 94.52
Equal in Other - 0.51
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
Tomato
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more Protein +51.1%
Contains more Carbs +72.1%
Equal in Fats - 0.2
Equal in Water - 94.52
Equal in Other - 0.51

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
1
:
2
Tomato
Tomato
Contains less Saturated Fat -39.3%
Contains more Monounsaturated Fat +520%
Contains more Polyunsaturated fat +15.3%
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Tomato
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Contains less Saturated Fat -39.3%
Contains more Monounsaturated Fat +520%
Contains more Polyunsaturated fat +15.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
0
:
2
Tomato
Tomato
Contains more Glucose +525%
Contains more Fructose +389.3%
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
Tomato
48% 52%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +525%
Contains more Fructose +389.3%

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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Tomato Opinion
Net carbs 1.36g 2.69g Tomato
Protein 1.33g 0.88g Red leaf lettuce
Fats 0.22g 0.2g Red leaf lettuce
Carbs 2.26g 3.89g Tomato
Calories 16kcal 18kcal Tomato
Fructose 0.28g 1.37g Tomato
Sugar 0.48g 2.63g Red leaf lettuce
Fiber 0.9g 1.2g Tomato
Calcium 33mg 10mg Red leaf lettuce
Iron 1.2mg 0.27mg Red leaf lettuce
Magnesium 12mg 11mg Red leaf lettuce
Phosphorus 28mg 24mg Red leaf lettuce
Potassium 187mg 237mg Tomato
Sodium 25mg 5mg Tomato
Zinc 0.2mg 0.17mg Red leaf lettuce
Copper 0.028mg 0.059mg Tomato
Manganese 0.203mg 0.114mg Red leaf lettuce
Selenium 1.5µg 0µg Red leaf lettuce
Vitamin A 7492IU 833IU Red leaf lettuce
Vitamin A RAE 375µg 42µg Red leaf lettuce
Vitamin E 0.15mg 0.54mg Tomato
Vitamin C 3.7mg 13.7mg Tomato
Vitamin B1 0.064mg 0.037mg Red leaf lettuce
Vitamin B2 0.077mg 0.019mg Red leaf lettuce
Vitamin B3 0.321mg 0.594mg Tomato
Vitamin B5 0.144mg 0.089mg Red leaf lettuce
Vitamin B6 0.1mg 0.08mg Red leaf lettuce
Folate 36µg 15µg Red leaf lettuce
Vitamin K 140.3µg 7.9µg Red leaf lettuce
Tryptophan 0.022mg 0.006mg Red leaf lettuce
Threonine 0.048mg 0.027mg Red leaf lettuce
Isoleucine 0.038mg 0.018mg Red leaf lettuce
Leucine 0.07mg 0.025mg Red leaf lettuce
Lysine 0.045mg 0.027mg Red leaf lettuce
Methionine 0.016mg 0.006mg Red leaf lettuce
Phenylalanine 0.067mg 0.027mg Red leaf lettuce
Valine 0.048mg 0.018mg Red leaf lettuce
Histidine 0.019mg 0.014mg Red leaf lettuce
Saturated Fat 0.017g 0.028g Red leaf lettuce
Monounsaturated Fat 0.005g 0.031g Tomato
Polyunsaturated fat 0.072g 0.083g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Tomato
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
16%
Tomato
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
9%
Tomato

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 20mg)
Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 2.15g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 23)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.4)
Which food is richer in minerals?
Red leaf lettuce
Red leaf lettuce is relatively richer in minerals
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)

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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.