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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, 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 than Red leaf lettuce. Red leaf lettuce has 375µg of Vitamin A, 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.
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%
Tomato
Tomato
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more CalciumCalcium +230%
Contains more IronIron +344.4%
Contains more ZincZinc +17.6%
Contains more PhosphorusPhosphorus +16.7%
Contains more ManganeseManganese +78.1%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +26.7%
Contains more CopperCopper +110.7%
Contains less SodiumSodium -80%
~equal in Magnesium ~11mg

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%
Tomato
Tomato
3
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 46% 50% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Contains more Vitamin AVitamin A +799.4%
Contains more Vitamin B1Vitamin B1 +73%
Contains more Vitamin B2Vitamin B2 +305.3%
Contains more Vitamin B5Vitamin B5 +61.8%
Contains more Vitamin B6Vitamin B6 +25%
Contains more Vitamin KVitamin K +1675.9%
Contains more FolateFolate +140%
Contains more CholineCholine +76.1%
Contains more Vitamin CVitamin C +270.3%
Contains more Vitamin EVitamin E +260%
Contains more Vitamin B3Vitamin B3 +85%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Tomato
Tomato
1
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +51.1%
Contains more CarbsCarbs +72.1%
~equal in Fats ~0.2g
~equal in Water ~94.52g
~equal in Other ~0.51g

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
Tomato
Tomato
2
20% 22% 58%
Saturated Fat: Sat. Fat 0.028 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains less Sat. FatSaturated Fat -39.3%
Contains more Mono. FatMonounsaturated Fat +520%
Contains more Poly. FatPolyunsaturated fat +15.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Tomato
2
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 GlucoseGlucose +525%
Contains more FructoseFructose +389.3%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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
Calories 16kcal 18kcal Tomato
Protein 1.33g 0.88g Red leaf lettuce
Fats 0.22g 0.2g Red leaf lettuce
Vitamin C 3.7mg 13.7mg Tomato
Net carbs 1.36g 2.69g Tomato
Carbs 2.26g 3.89g Tomato
Magnesium 12mg 11mg Red leaf lettuce
Calcium 33mg 10mg Red leaf lettuce
Potassium 187mg 237mg Tomato
Iron 1.2mg 0.27mg Red leaf lettuce
Sugar 0.48g 2.63g Red leaf lettuce
Fiber 0.9g 1.2g Tomato
Copper 0.028mg 0.059mg Tomato
Zinc 0.2mg 0.17mg Red leaf lettuce
Phosphorus 28mg 24mg Red leaf lettuce
Sodium 25mg 5mg Tomato
Vitamin A 7492IU 833IU Red leaf lettuce
Vitamin A 375µg 42µg Red leaf lettuce
Vitamin E 0.15mg 0.54mg Tomato
Manganese 0.203mg 0.114mg Red leaf lettuce
Selenium 1.5µg 0µg Red leaf lettuce
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
Vitamin K 140.3µg 7.9µg Red leaf lettuce
Folate 36µg 15µg Red leaf lettuce
Choline 11.8mg 6.7mg 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
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
Fructose 0.28g 1.37g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Tomato
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
15%
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.