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  6. Taro leaves vs. Lettuce

Taro leaves vs. Lettuce — In-Depth Nutrition Comparison

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Summary of differences between taro leaves and lettuce

  • Taro leaves have more vitamin C, vitamin B2, copper, folate, manganese, iron, potassium, and vitamin E, while lettuce has more vitamin A and vitamin K.
  • Lettuce covers your daily need for vitamin A, 52% more than taro leaves.
  • Taro leaves contain 9 times more copper than lettuce. While taro leaves contain 0.27mg of copper, lettuce contains only 0.029mg.

These are the specific foods used in this comparison Taro leaves, raw and Lettuce, green leaf, raw.

Infographic

Taro leaves vs Lettuce 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 32% 32% 57% 84% 90% 11% 26% 0.39% 93% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +246.2%
Contains more CalciumCalcium +197.2%
Contains more PotassiumPotassium +234%
Contains more IronIron +161.6%
Contains more CopperCopper +831%
Contains more ZincZinc +127.8%
Contains more PhosphorusPhosphorus +106.9%
Contains less SodiumSodium -89.3%
Contains more ManganeseManganese +185.6%
Contains more SeleniumSelenium +50%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 173% 80% 40% 0% 52% 105% 28% 5% 34% 0% 272% 95% 7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin CVitamin C +465.2%
Contains more Vitamin EVitamin E +818.2%
Contains more Vitamin B1Vitamin B1 +198.6%
Contains more Vitamin B2Vitamin B2 +470%
Contains more Vitamin B3Vitamin B3 +303.5%
Contains more Vitamin B6Vitamin B6 +62.2%
Contains more FolateFolate +231.6%
Contains more Vitamin AVitamin A +53.5%
Contains more Vitamin B5Vitamin B5 +59.5%
Contains more Vitamin KVitamin K +16.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.6mg

All nutrients comparison - raw data values

Nutrient Taro leaves Lettuce DV% diff.
Vitamin C 52mg 9.2mg 48%
Vitamin B2 0.456mg 0.08mg 29%
Copper 0.27mg 0.029mg 27%
Folate 126µg 38µg 22%
Manganese 0.714mg 0.25mg 20%
Iron 2.25mg 0.86mg 17%
Vitamin K 108.6µg 126.3µg 15%
Vitamin A 241µg 370µg 14%
Potassium 648mg 194mg 13%
Vitamin E 2.02mg 0.22mg 12%
Vitamin B1 0.209mg 0.07mg 12%
Fiber 3.7g 1.3g 10%
Magnesium 45mg 13mg 8%
Vitamin B3 1.513mg 0.375mg 7%
Calcium 107mg 36mg 7%
Protein 4.98g 1.36g 7%
Phosphorus 60mg 29mg 4%
Vitamin B6 0.146mg 0.09mg 4%
Zinc 0.41mg 0.18mg 2%
Polyunsaturated fat 0.307g 0.082g 2%
Saturated fat 0.151g 0.02g 1%
Vitamin B5 0.084mg 0.134mg 1%
Calories 42kcal 15kcal 1%
Selenium 0.9µg 0.6µg 1%
Fats 0.74g 0.15g 1%
Sodium 3mg 28mg 1%
Fructose 0.43g 1%
Carbs 6.7g 2.87g 1%
Net carbs 3g 1.57g N/A
Sugar 3.01g 0.78g N/A
Choline 12.8mg 13.6mg 0%
Monounsaturated fat 0.06g 0.006g 0%
Tryptophan 0.048mg 0.009mg 0%
Threonine 0.167mg 0.059mg 0%
Isoleucine 0.26mg 0.084mg 0%
Leucine 0.392mg 0.079mg 0%
Lysine 0.246mg 0.084mg 0%
Methionine 0.079mg 0.016mg 0%
Phenylalanine 0.195mg 0.055mg 0%
Valine 0.256mg 0.07mg 0%
Histidine 0.114mg 0.022mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 7% 86% 2%
Protein: 4.98 g
Fats: 0.74 g
Carbs: 6.7 g
Water: 85.66 g
Other: 1.92 g
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +266.2%
Contains more FatsFats +393.3%
Contains more CarbsCarbs +133.4%
Contains more OtherOther +200%
Contains more WaterWater +10.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 12% 59%
Saturated fat: Sat. Fat 0.151 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.307 g
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +900%
Contains more Poly. FatPolyunsaturated fat +274.4%
Contains less Sat. FatSaturated fat -86.8%

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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. Taro leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168487/nutrients
  2. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.