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  6. Russet potato vs. Red leaf lettuce

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

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Summary of differences between Russet potato and Red leaf lettuce

  • Russet potato has more Vitamin B6, Potassium, Copper, Vitamin B3, Phosphorus, Fiber, and Vitamin C, however, Red leaf lettuce is higher in Vitamin K, and Vitamin A RAE.
  • Red leaf lettuce covers your daily need of Vitamin K 115% more than Russet potato.
  • Russet potato has 4 times more Vitamin B3 than Red leaf lettuce. While Russet potato has 1.348mg of Vitamin B3, Red leaf lettuce has only 0.321mg.

These are the specific foods used in this comparison Potatoes, Russet, flesh and skin, baked and Lettuce, red leaf, raw.

Infographic

Russet 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.
Russet potato
Russet potato
7
:
3
Red leaf lettuce
Red leaf lettuce
Contains more Magnesium +150%
Contains more Phosphorus +153.6%
Contains more Potassium +194.1%
Contains less Sodium -44%
Contains more Zinc +75%
Contains more Copper +282.1%
Contains more Manganese +12.3%
Contains more Calcium +83.3%
Contains more Iron +12.1%
Contains more Selenium +200%
Russet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 22% 31% 49% 2% 10% 36% 30% 3%
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 +150%
Contains more Phosphorus +153.6%
Contains more Potassium +194.1%
Contains less Sodium -44%
Contains more Zinc +75%
Contains more Copper +282.1%
Contains more Manganese +12.3%
Contains more Calcium +83.3%
Contains more Iron +12.1%
Contains more Selenium +200%

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.
Russet potato
Russet potato
5
:
5
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin C +124.3%
Contains more Vitamin B3 +319.9%
Contains more Vitamin B5 +163.9%
Contains more Vitamin B6 +254%
Contains more Vitamin A +74820%
Contains more Vitamin E +114.3%
Contains more Vitamin B2 +60.4%
Contains more Folate +38.5%
Contains more Vitamin K +6915%
Equal in Vitamin B1 - 0.064
Russet 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% 28% 17% 12% 26% 23% 82% 20% 0% 5%
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 +124.3%
Contains more Vitamin B3 +319.9%
Contains more Vitamin B5 +163.9%
Contains more Vitamin B6 +254%
Contains more Vitamin A +74820%
Contains more Vitamin E +114.3%
Contains more Vitamin B2 +60.4%
Contains more Folate +38.5%
Contains more Vitamin K +6915%
Equal in Vitamin B1 - 0.064

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Russet potato
Russet potato
3
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Protein +97.7%
Contains more Carbs +848.7%
Contains more Other +145.5%
Contains more Fats +69.2%
Contains more Water +28.5%
Russet potato
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 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 +97.7%
Contains more Carbs +848.7%
Contains more Other +145.5%
Contains more Fats +69.2%
Contains more Water +28.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Russet potato
Russet potato
0
:
3
Red leaf lettuce
Red leaf lettuce
Contains less Saturated Fat -46.9%
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +33.3%
Russet potato
36% 3% 61%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.054 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 -46.9%
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +33.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Russet potato
Russet potato
4
:
0
Red leaf lettuce
Red leaf lettuce
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +85%
Contains more Fructose +14.3%
Russet potato
94% 2% 2% 2%
Starch: 17.45 g
Sucrose: 0.39 g
Glucose: 0.37 g
Fructose: 0.32 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 +85%
Contains more Fructose +14.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Russet 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 Russet potato Red leaf lettuce Opinion
Net carbs 19.14g 1.36g Russet potato
Protein 2.63g 1.33g Russet potato
Fats 0.13g 0.22g Red leaf lettuce
Carbs 21.44g 2.26g Russet potato
Calories 97kcal 16kcal Russet potato
Starch 17.45g 0g Russet potato
Fructose 0.32g 0.28g Russet potato
Sugar 1.08g 0.48g Red leaf lettuce
Fiber 2.3g 0.9g Russet potato
Calcium 18mg 33mg Red leaf lettuce
Iron 1.07mg 1.2mg Red leaf lettuce
Magnesium 30mg 12mg Russet potato
Phosphorus 71mg 28mg Russet potato
Potassium 550mg 187mg Russet potato
Sodium 14mg 25mg Russet potato
Zinc 0.35mg 0.2mg Russet potato
Copper 0.107mg 0.028mg Russet potato
Manganese 0.228mg 0.203mg Russet potato
Selenium 0.5µg 1.5µg Red leaf lettuce
Vitamin A 10IU 7492IU Red leaf lettuce
Vitamin A RAE 1µg 375µg Red leaf lettuce
Vitamin E 0.07mg 0.15mg Red leaf lettuce
Vitamin C 8.3mg 3.7mg Russet potato
Vitamin B1 0.067mg 0.064mg Russet potato
Vitamin B2 0.048mg 0.077mg Red leaf lettuce
Vitamin B3 1.348mg 0.321mg Russet potato
Vitamin B5 0.38mg 0.144mg Russet potato
Vitamin B6 0.354mg 0.1mg Russet potato
Folate 26µg 36µg Red leaf lettuce
Vitamin K 2µg 140.3µg Red leaf lettuce
Tryptophan 0.027mg 0.022mg Russet potato
Threonine 0.086mg 0.048mg Russet potato
Isoleucine 0.085mg 0.038mg Russet potato
Leucine 0.125mg 0.07mg Russet potato
Lysine 0.137mg 0.045mg Russet potato
Methionine 0.041mg 0.016mg Russet potato
Phenylalanine 0.104mg 0.067mg Russet potato
Valine 0.131mg 0.048mg Russet potato
Histidine 0.044mg 0.019mg Russet potato
Saturated Fat 0.032g 0.017g Red leaf lettuce
Monounsaturated Fat 0.003g 0.005g Red leaf lettuce
Polyunsaturated fat 0.054g 0.072g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Russet 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
18%
Russet potato
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
23%
Russet potato
14%
Red leaf lettuce

Comparison summary

Which food contains less Sodium?
Russet potato
Russet potato contains less Sodium (difference - 11mg)
Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 0.6g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 82)
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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.