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  6. Red potato vs. Red leaf lettuce

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

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A recap on differences between Red potato and Red leaf lettuce

  • Red potato is higher in Copper, Potassium, Vitamin C, Vitamin B6, Vitamin B3, and Phosphorus, yet Red leaf lettuce is higher in Vitamin K, Vitamin A RAE, and Iron.
  • Red leaf lettuce covers your daily Vitamin K needs 115% more than Red potato.
  • Red potato contains 6 times more Copper than Red leaf lettuce. While Red potato contains 0.174mg of Copper, Red leaf lettuce contains only 0.028mg.

Food varieties used in this article are Potatoes, red, flesh and skin, baked and Lettuce, red leaf, raw.

Infographic

Red potato vs Red leaf lettuce 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 potato
Red potato
6
:
4
Red leaf lettuce
Red leaf lettuce
Contains more Magnesium +133.3%
Contains more Phosphorus +157.1%
Contains more Potassium +191.4%
Contains less Sodium -52%
Contains more Zinc +100%
Contains more Copper +521.4%
Contains more Calcium +266.7%
Contains more Iron +71.4%
Contains more Manganese +17.3%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Magnesium +133.3%
Contains more Phosphorus +157.1%
Contains more Potassium +191.4%
Contains less Sodium -52%
Contains more Zinc +100%
Contains more Copper +521.4%
Contains more Calcium +266.7%
Contains more Iron +71.4%
Contains more Manganese +17.3%

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 potato
Red potato
5
:
5
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin C +240.5%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B3 +396.9%
Contains more Vitamin B5 +136.8%
Contains more Vitamin B6 +112%
Contains more Vitamin A +74820%
Contains more Vitamin E +87.5%
Contains more Vitamin B2 +54%
Contains more Folate +33.3%
Contains more Vitamin K +4910.7%
Red potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
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%
Contains more Vitamin C +240.5%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B3 +396.9%
Contains more Vitamin B5 +136.8%
Contains more Vitamin B6 +112%
Contains more Vitamin A +74820%
Contains more Vitamin E +87.5%
Contains more Vitamin B2 +54%
Contains more Folate +33.3%
Contains more Vitamin K +4910.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red potato
Red potato
3
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Protein +72.9%
Contains more Carbs +766.8%
Contains more Other +134.5%
Contains more Fats +46.7%
Contains more Water +24.7%
Red potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
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
Contains more Protein +72.9%
Contains more Carbs +766.8%
Contains more Other +134.5%
Contains more Fats +46.7%
Contains more Water +24.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red potato
Red potato
0
:
3
Red leaf lettuce
Red leaf lettuce
Contains less Saturated Fat -34.6%
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +67.4%
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains less Saturated Fat -34.6%
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +67.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Red potato
Red potato
4
:
0
Red leaf lettuce
Red leaf lettuce
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +175%
Contains more Fructose +57.1%
Red potato
91% 3% 3% 3%
Starch: 15.15 g
Sucrose: 0.45 g
Glucose: 0.55 g
Fructose: 0.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +175%
Contains more Fructose +57.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Red potato Red leaf lettuce
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Red potato Red leaf lettuce Opinion
Net carbs 17.79g 1.36g Red potato
Protein 2.3g 1.33g Red potato
Fats 0.15g 0.22g Red leaf lettuce
Carbs 19.59g 2.26g Red potato
Calories 89kcal 16kcal Red potato
Starch 15.15g 0g Red potato
Fructose 0.44g 0.28g Red potato
Sugar 1.43g 0.48g Red leaf lettuce
Fiber 1.8g 0.9g Red potato
Calcium 9mg 33mg Red leaf lettuce
Iron 0.7mg 1.2mg Red leaf lettuce
Magnesium 28mg 12mg Red potato
Phosphorus 72mg 28mg Red potato
Potassium 545mg 187mg Red potato
Sodium 12mg 25mg Red potato
Zinc 0.4mg 0.2mg Red potato
Copper 0.174mg 0.028mg Red potato
Manganese 0.173mg 0.203mg Red leaf lettuce
Selenium 1.5µg Red leaf lettuce
Vitamin A 10IU 7492IU Red leaf lettuce
Vitamin A RAE 1µg 375µg Red leaf lettuce
Vitamin E 0.08mg 0.15mg Red leaf lettuce
Vitamin C 12.6mg 3.7mg Red potato
Vitamin B1 0.072mg 0.064mg Red potato
Vitamin B2 0.05mg 0.077mg Red leaf lettuce
Vitamin B3 1.595mg 0.321mg Red potato
Vitamin B5 0.341mg 0.144mg Red potato
Vitamin B6 0.212mg 0.1mg Red potato
Folate 27µg 36µg Red leaf lettuce
Vitamin K 2.8µg 140.3µg Red leaf lettuce
Tryptophan 0.023mg 0.022mg Red potato
Threonine 0.075mg 0.048mg Red potato
Isoleucine 0.074mg 0.038mg Red potato
Leucine 0.109mg 0.07mg Red potato
Lysine 0.12mg 0.045mg Red potato
Methionine 0.035mg 0.016mg Red potato
Phenylalanine 0.091mg 0.067mg Red potato
Valine 0.115mg 0.048mg Red potato
Histidine 0.039mg 0.019mg Red potato
Saturated Fat 0.026g 0.017g Red leaf lettuce
Monounsaturated Fat 0.002g 0.005g Red leaf lettuce
Polyunsaturated fat 0.043g 0.072g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red potato Red leaf lettuce
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
17%
Red potato
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
22%
Red potato
14%
Red leaf lettuce

Comparison summary

Which food contains less Sodium?
Red potato
Red potato contains less Sodium (difference - 13mg)
Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 0.95g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 89)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/nutrients
  2. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.