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  6. Shallot vs. Red leaf lettuce

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

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The main differences between Shallot and Red leaf lettuce

  • Shallot is richer in Vitamin B6, Fiber, and Copper, yet Red leaf lettuce is richer in Vitamin K, and Vitamin A RAE.
  • Daily need coverage for Vitamin K from Red leaf lettuce is 116% higher.
  • Shallot contains 16 times more Sugar than Red leaf lettuce. Shallot contains 7.87g of Sugar, while Red leaf lettuce contains 0.48g.

Food types used in this article are Shallots, raw and Lettuce, red leaf, raw.

Infographic

Shallot 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.
Shallot
Shallot
8
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Calcium +12.1%
Contains more Magnesium +75%
Contains more Phosphorus +114.3%
Contains more Potassium +78.6%
Contains less Sodium -52%
Contains more Zinc +100%
Contains more Copper +214.3%
Contains more Manganese +43.8%
Contains more Selenium +25%
Equal in Iron - 1.2
Shallot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
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 Calcium +12.1%
Contains more Magnesium +75%
Contains more Phosphorus +114.3%
Contains more Potassium +78.6%
Contains less Sodium -52%
Contains more Zinc +100%
Contains more Copper +214.3%
Contains more Manganese +43.8%
Contains more Selenium +25%
Equal in Iron - 1.2

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.
Shallot
Shallot
3
:
7
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin C +116.2%
Contains more Vitamin B5 +101.4%
Contains more Vitamin B6 +245%
Contains more Vitamin A +187200%
Contains more Vitamin E +275%
Contains more Vitamin B2 +285%
Contains more Vitamin B3 +60.5%
Contains more Vitamin K +17437.5%
Equal in Vitamin B1 - 0.064
Equal in Folate - 36
Shallot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 27% 15% 5% 4% 18% 80% 26% 0% 2%
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 +116.2%
Contains more Vitamin B5 +101.4%
Contains more Vitamin B6 +245%
Contains more Vitamin A +187200%
Contains more Vitamin E +275%
Contains more Vitamin B2 +285%
Contains more Vitamin B3 +60.5%
Contains more Vitamin K +17437.5%
Equal in Vitamin B1 - 0.064
Equal in Folate - 36

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shallot
Shallot
3
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Protein +88%
Contains more Carbs +643.4%
Contains more Other +45.5%
Contains more Fats +120%
Contains more Water +19.8%
Shallot
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 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 +88%
Contains more Carbs +643.4%
Contains more Other +45.5%
Contains more Fats +120%
Contains more Water +19.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Shallot
Shallot
1
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Monounsaturated Fat +180%
Contains more Polyunsaturated fat +84.6%
Equal in Saturated Fat - 0.017
Shallot
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +180%
Contains more Polyunsaturated fat +84.6%
Equal in Saturated Fat - 0.017

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shallot Red leaf lettuce Opinion
Net carbs 13.6g 1.36g Shallot
Protein 2.5g 1.33g Shallot
Fats 0.1g 0.22g Red leaf lettuce
Carbs 16.8g 2.26g Shallot
Calories 72kcal 16kcal Shallot
Fructose 0.28g Red leaf lettuce
Sugar 7.87g 0.48g Red leaf lettuce
Fiber 3.2g 0.9g Shallot
Calcium 37mg 33mg Shallot
Iron 1.2mg 1.2mg
Magnesium 21mg 12mg Shallot
Phosphorus 60mg 28mg Shallot
Potassium 334mg 187mg Shallot
Sodium 12mg 25mg Shallot
Zinc 0.4mg 0.2mg Shallot
Copper 0.088mg 0.028mg Shallot
Manganese 0.292mg 0.203mg Shallot
Selenium 1.2µg 1.5µg Red leaf lettuce
Vitamin A 4IU 7492IU Red leaf lettuce
Vitamin A RAE 0µg 375µg Red leaf lettuce
Vitamin E 0.04mg 0.15mg Red leaf lettuce
Vitamin C 8mg 3.7mg Shallot
Vitamin B1 0.06mg 0.064mg Red leaf lettuce
Vitamin B2 0.02mg 0.077mg Red leaf lettuce
Vitamin B3 0.2mg 0.321mg Red leaf lettuce
Vitamin B5 0.29mg 0.144mg Shallot
Vitamin B6 0.345mg 0.1mg Shallot
Folate 34µg 36µg Red leaf lettuce
Vitamin K 0.8µg 140.3µg Red leaf lettuce
Tryptophan 0.028mg 0.022mg Shallot
Threonine 0.098mg 0.048mg Shallot
Isoleucine 0.106mg 0.038mg Shallot
Leucine 0.149mg 0.07mg Shallot
Lysine 0.125mg 0.045mg Shallot
Methionine 0.027mg 0.016mg Shallot
Phenylalanine 0.081mg 0.067mg Shallot
Valine 0.11mg 0.048mg Shallot
Histidine 0.043mg 0.019mg Shallot
Saturated Fat 0.017g 0.017g
Monounsaturated Fat 0.014g 0.005g Shallot
Polyunsaturated fat 0.039g 0.072g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shallot 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
15%
Shallot
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
21%
Shallot
14%
Red leaf lettuce

Comparison summary

Which food is richer in minerals?
Shallot
Shallot is relatively richer in minerals
Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 13mg)
Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 7.39g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 30)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.3)
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)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.017 g)

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.