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  6. Sweet potato vs. Red leaf lettuce

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

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A recap on differences between Sweet potato and Red leaf lettuce

  • Sweet potato is higher in Vitamin A RAE, Vitamin C, Vitamin B5, Copper, Vitamin B6, Manganese, Fiber, and Potassium, yet Red leaf lettuce is higher in Vitamin K, and Folate.
  • Red leaf lettuce covers your daily Vitamin K needs 115% more than Sweet potato.
  • Sweet potato contains 6 times more Vitamin B5 than Red leaf lettuce. While Sweet potato contains 0.884mg of Vitamin B5, Red leaf lettuce contains only 0.144mg.

Food varieties used in this article are Sweet potato, cooked, baked in skin, flesh, without salt and Lettuce, red leaf, raw.

Infographic

Sweet 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.
Sweet potato
Sweet potato
7
:
3
Red leaf lettuce
Red leaf lettuce
Contains more Calcium +15.2%
Contains more Magnesium +125%
Contains more Phosphorus +92.9%
Contains more Potassium +154%
Contains more Zinc +60%
Contains more Copper +475%
Contains more Manganese +144.8%
Contains more Iron +73.9%
Contains less Sodium -30.6%
Contains more Selenium +650%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
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 +15.2%
Contains more Magnesium +125%
Contains more Phosphorus +92.9%
Contains more Potassium +154%
Contains more Zinc +60%
Contains more Copper +475%
Contains more Manganese +144.8%
Contains more Iron +73.9%
Contains less Sodium -30.6%
Contains more Selenium +650%

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.
Sweet potato
Sweet potato
8
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin A +156.5%
Contains more Vitamin E +373.3%
Contains more Vitamin C +429.7%
Contains more Vitamin B1 +67.2%
Contains more Vitamin B2 +37.7%
Contains more Vitamin B3 +363.2%
Contains more Vitamin B5 +513.9%
Contains more Vitamin B6 +186%
Contains more Folate +500%
Contains more Vitamin K +6000%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
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 A +156.5%
Contains more Vitamin E +373.3%
Contains more Vitamin C +429.7%
Contains more Vitamin B1 +67.2%
Contains more Vitamin B2 +37.7%
Contains more Vitamin B3 +363.2%
Contains more Vitamin B5 +513.9%
Contains more Vitamin B6 +186%
Contains more Folate +500%
Contains more Vitamin K +6000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
3
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Protein +51.1%
Contains more Carbs +816.4%
Contains more Other +145.5%
Contains more Fats +46.7%
Contains more Water +26.2%
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 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 +51.1%
Contains more Carbs +816.4%
Contains more Other +145.5%
Contains more Fats +46.7%
Contains more Water +26.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Polyunsaturated fat +27.8%
Contains less Saturated Fat -67.3%
Contains more Monounsaturated Fat +150%
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains more Polyunsaturated fat +27.8%
Contains less Saturated Fat -67.3%
Contains more Monounsaturated Fat +150%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sweet potato
Sweet potato
5
:
0
Red leaf lettuce
Red leaf lettuce
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +185%
Contains more Fructose +78.6%
Contains more Maltose +∞%
Sweet potato
52% 17% 4% 4% 23%
Starch: 7.05 g
Sucrose: 2.28 g
Glucose: 0.57 g
Fructose: 0.5 g
Lactose: 0 g
Maltose: 3.12 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 +185%
Contains more Fructose +78.6%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet potato Red leaf lettuce Opinion
Net carbs 17.41g 1.36g Sweet potato
Protein 2.01g 1.33g Sweet potato
Fats 0.15g 0.22g Red leaf lettuce
Carbs 20.71g 2.26g Sweet potato
Calories 90kcal 16kcal Sweet potato
Starch 7.05g 0g Sweet potato
Fructose 0.5g 0.28g Sweet potato
Sugar 6.48g 0.48g Red leaf lettuce
Fiber 3.3g 0.9g Sweet potato
Calcium 38mg 33mg Sweet potato
Iron 0.69mg 1.2mg Red leaf lettuce
Magnesium 27mg 12mg Sweet potato
Phosphorus 54mg 28mg Sweet potato
Potassium 475mg 187mg Sweet potato
Sodium 36mg 25mg Red leaf lettuce
Zinc 0.32mg 0.2mg Sweet potato
Copper 0.161mg 0.028mg Sweet potato
Manganese 0.497mg 0.203mg Sweet potato
Selenium 0.2µg 1.5µg Red leaf lettuce
Vitamin A 19218IU 7492IU Sweet potato
Vitamin A RAE 961µg 375µg Sweet potato
Vitamin E 0.71mg 0.15mg Sweet potato
Vitamin C 19.6mg 3.7mg Sweet potato
Vitamin B1 0.107mg 0.064mg Sweet potato
Vitamin B2 0.106mg 0.077mg Sweet potato
Vitamin B3 1.487mg 0.321mg Sweet potato
Vitamin B5 0.884mg 0.144mg Sweet potato
Vitamin B6 0.286mg 0.1mg Sweet potato
Folate 6µg 36µg Red leaf lettuce
Vitamin K 2.3µg 140.3µg Red leaf lettuce
Tryptophan 0.04mg 0.022mg Sweet potato
Threonine 0.107mg 0.048mg Sweet potato
Isoleucine 0.07mg 0.038mg Sweet potato
Leucine 0.118mg 0.07mg Sweet potato
Lysine 0.084mg 0.045mg Sweet potato
Methionine 0.037mg 0.016mg Sweet potato
Phenylalanine 0.114mg 0.067mg Sweet potato
Valine 0.11mg 0.048mg Sweet potato
Histidine 0.039mg 0.019mg Sweet potato
Saturated Fat 0.052g 0.017g Red leaf lettuce
Monounsaturated Fat 0.002g 0.005g Red leaf lettuce
Polyunsaturated fat 0.092g 0.072g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet 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
120%
Sweet potato
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
25%
Sweet potato
14%
Red leaf lettuce

Comparison summary

Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 6g)
Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 70)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.2)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.