Sweet potato vs. Lettuce — In-Depth Nutrition Comparison
Compare
Significant differences between sweet potato and lettuce
- Sweet potato has more vitamin A, copper, vitamin B5, vitamin B6, and fiber; however, lettuce is richer in vitamin K, vitamin C, and folate.
- Sweet potato covers your daily vitamin A needs 136% more than lettuce.
- Lettuce has 6 times less vitamin B5 than sweet potato. Sweet potato has 0.8mg of vitamin B5, while lettuce has 0.134mg.
- Sweet potato has a higher glycemic index. The glycemic index of sweet potato is 70, while the glycemic index of lettuce is 32.
Specific food types used in this comparison are Sweet potato, raw, unprepared and Lettuce, green leaf, raw.
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.
| Contains more MagnesiumMagnesium | +92.3% |
| Contains more PotassiumPotassium | +73.7% |
| Contains more CopperCopper | +420.7% |
| Contains more ZincZinc | +66.7% |
| Contains more PhosphorusPhosphorus | +62.1% |
| Contains more CalciumCalcium | +20% |
| Contains more IronIron | +41% |
| Contains less SodiumSodium | -49.1% |
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.
| Contains more Vitamin AVitamin A | +91.6% |
| Contains more Vitamin EVitamin E | +18.2% |
| Contains more Vitamin B1Vitamin B1 | +11.4% |
| Contains more Vitamin B3Vitamin B3 | +48.5% |
| Contains more Vitamin B5Vitamin B5 | +497% |
| Contains more Vitamin B6Vitamin B6 | +132.2% |
| Contains more Vitamin CVitamin C | +283.3% |
| Contains more Vitamin B2Vitamin B2 | +31.1% |
| Contains more Vitamin KVitamin K | +6916.7% |
| Contains more FolateFolate | +245.5% |
| Contains more CholineCholine | +10.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 1.8µg | 126.3µg | 104% |
| Vitamin A | 709µg | 370µg | 38% |
| Copper | 0.151mg | 0.029mg | 14% |
| Vitamin B5 | 0.8mg | 0.134mg | 13% |
| Vitamin B6 | 0.209mg | 0.09mg | 9% |
| Vitamin C | 2.4mg | 9.2mg | 8% |
| Fiber | 3g | 1.3g | 7% |
| Folate | 11µg | 38µg | 7% |
| Carbs | 20.12g | 2.87g | 6% |
| Starch | 12.65g | 0g | 5% |
| Calories | 86kcal | 15kcal | 4% |
| Potassium | 337mg | 194mg | 4% |
| Iron | 0.61mg | 0.86mg | 3% |
| Magnesium | 25mg | 13mg | 3% |
| Phosphorus | 47mg | 29mg | 3% |
| Vitamin B3 | 0.557mg | 0.375mg | 1% |
| Vitamin B2 | 0.061mg | 0.08mg | 1% |
| Vitamin B1 | 0.078mg | 0.07mg | 1% |
| Sodium | 55mg | 28mg | 1% |
| Zinc | 0.3mg | 0.18mg | 1% |
| Calcium | 30mg | 36mg | 1% |
| Protein | 1.57g | 1.36g | 0% |
| Fats | 0.05g | 0.15g | 0% |
| Net carbs | 17.12g | 1.57g | N/A |
| Sugar | 4.18g | 0.78g | N/A |
| Vitamin E | 0.26mg | 0.22mg | 0% |
| Manganese | 0.258mg | 0.25mg | 0% |
| Selenium | 0.6µg | 0.6µg | 0% |
| Choline | 12.3mg | 13.6mg | 0% |
| Saturated fat | 0.018g | 0.02g | 0% |
| Monounsaturated fat | 0.001g | 0.006g | 0% |
| Polyunsaturated fat | 0.014g | 0.082g | 0% |
| Tryptophan | 0.031mg | 0.009mg | 0% |
| Threonine | 0.083mg | 0.059mg | 0% |
| Isoleucine | 0.055mg | 0.084mg | 0% |
| Leucine | 0.092mg | 0.079mg | 0% |
| Lysine | 0.066mg | 0.084mg | 0% |
| Methionine | 0.029mg | 0.016mg | 0% |
| Phenylalanine | 0.089mg | 0.055mg | 0% |
| Valine | 0.086mg | 0.07mg | 0% |
| Histidine | 0.031mg | 0.022mg | 0% |
| Fructose | 0.7g | 0.43g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
Protein:
1.36 g
Fats:
0.15 g
Carbs:
2.87 g
Water:
94.98 g
Other:
0.64 g
| Contains more ProteinProtein | +15.4% |
| Contains more CarbsCarbs | +601% |
| Contains more OtherOther | +53.1% |
| Contains more FatsFats | +200% |
| Contains more WaterWater | +22.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.018 g
Monounsaturated fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 g
Saturated fat:
Sat. Fat
0.02 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.082 g
| Contains less Sat. FatSaturated fat | -10% |
| Contains more Mono. FatMonounsaturated fat | +500% |
| Contains more Poly. FatPolyunsaturated fat | +485.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
12.65 g
Sucrose:
2.52 g
Glucose:
0.96 g
Fructose:
0.7 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.36 g
Fructose:
0.43 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +166.7% |
| Contains more FructoseFructose | +62.8% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g