Sweet potato vs. Red leaf lettuce — In-Depth Nutrition Comparison
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A recap on differences between sweet potatoes and red leaf lettuce
- Sweet potatoes are higher in vitamin A, vitamin C, vitamin B5, copper, vitamin B6, manganese, fiber, and potassium, yet red leaf lettuce is higher in vitamin K and folate.
- Sweet potatoes cover your daily vitamin A needs 235% more than red leaf lettuce.
- Sweet potatoes contain 6 times more vitamin B5 than red leaf lettuce. While sweet potatoes contain 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
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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 | +125% |
| Contains more CalciumCalcium | +15.2% |
| Contains more PotassiumPotassium | +154% |
| Contains more CopperCopper | +475% |
| Contains more ZincZinc | +60% |
| Contains more PhosphorusPhosphorus | +92.9% |
| Contains more ManganeseManganese | +144.8% |
| Contains more IronIron | +73.9% |
| Contains less SodiumSodium | -30.6% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +429.7% |
| Contains more Vitamin AVitamin A | +156.3% |
| Contains more Vitamin EVitamin E | +373.3% |
| Contains more Vitamin B1Vitamin B1 | +67.2% |
| Contains more Vitamin B2Vitamin B2 | +37.7% |
| Contains more Vitamin B3Vitamin B3 | +363.2% |
| Contains more Vitamin B5Vitamin B5 | +513.9% |
| Contains more Vitamin B6Vitamin B6 | +186% |
| Contains more Vitamin KVitamin K | +6000% |
| Contains more FolateFolate | +500% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.3µg | 140.3µg | 115% |
| Vitamin A | 961µg | 375µg | 65% |
| Vitamin C | 19.6mg | 3.7mg | 18% |
| Vitamin B5 | 0.884mg | 0.144mg | 15% |
| Copper | 0.161mg | 0.028mg | 15% |
| Vitamin B6 | 0.286mg | 0.1mg | 14% |
| Manganese | 0.497mg | 0.203mg | 13% |
| Fiber | 3.3g | 0.9g | 10% |
| Folate | 6µg | 36µg | 8% |
| Potassium | 475mg | 187mg | 8% |
| Vitamin B3 | 1.487mg | 0.321mg | 7% |
| Carbs | 20.71g | 2.26g | 6% |
| Iron | 0.69mg | 1.2mg | 6% |
| Calories | 90kcal | 16kcal | 4% |
| Vitamin E | 0.71mg | 0.15mg | 4% |
| Vitamin B1 | 0.107mg | 0.064mg | 4% |
| Phosphorus | 54mg | 28mg | 4% |
| Magnesium | 27mg | 12mg | 4% |
| Starch | 7.05g | 0g | 3% |
| Selenium | 0.2µg | 1.5µg | 2% |
| Vitamin B2 | 0.106mg | 0.077mg | 2% |
| Zinc | 0.32mg | 0.2mg | 1% |
| Protein | 2.01g | 1.33g | 1% |
| Calcium | 38mg | 33mg | 1% |
| Fats | 0.15g | 0.22g | 0% |
| Net carbs | 17.41g | 1.36g | N/A |
| Sugar | 6.48g | 0.48g | N/A |
| Sodium | 36mg | 25mg | 0% |
| Saturated fat | 0.052g | 0.017g | 0% |
| Choline | 13.1mg | 11.8mg | 0% |
| Monounsaturated fat | 0.002g | 0.005g | 0% |
| Polyunsaturated fat | 0.092g | 0.072g | 0% |
| Tryptophan | 0.04mg | 0.022mg | 0% |
| Threonine | 0.107mg | 0.048mg | 0% |
| Isoleucine | 0.07mg | 0.038mg | 0% |
| Leucine | 0.118mg | 0.07mg | 0% |
| Lysine | 0.084mg | 0.045mg | 0% |
| Methionine | 0.037mg | 0.016mg | 0% |
| Phenylalanine | 0.114mg | 0.067mg | 0% |
| Valine | 0.11mg | 0.048mg | 0% |
| Histidine | 0.039mg | 0.019mg | 0% |
| Fructose | 0.5g | 0.28g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
Protein:
1.33 g
Fats:
0.22 g
Carbs:
2.26 g
Water:
95.64 g
Other:
0.55 g
| Contains more ProteinProtein | +51.1% |
| Contains more CarbsCarbs | +816.4% |
| Contains more OtherOther | +145.5% |
| Contains more FatsFats | +46.7% |
| Contains more WaterWater | +26.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.072 g
| Contains more Poly. FatPolyunsaturated fat | +27.8% |
| Contains less Sat. FatSaturated fat | -67.3% |
| Contains more Mono. FatMonounsaturated fat | +150% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
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 StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +185% |
| Contains more FructoseFructose | +78.6% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
