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  6. Tomato vs. Lettuce

Tomato vs. Lettuce — In-Depth Nutrition Comparison

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Important differences between Tomato and Lettuce

  • Tomato has less Vitamin K, Vitamin A RAE, Iron, Manganese, and Folate.
  • Lettuce's daily need coverage for Vitamin K is 99% more.
  • Tomato has 3 times more Sugar than Lettuce. Tomato has 2.63g of Sugar, while Lettuce has 0.78g.

The food varieties used in the comparison are Tomatoes, red, ripe, raw, year round average and Lettuce, green leaf, raw.

Infographic

Tomato vs 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.
Tomato
Tomato
3
:
7
Lettuce
Lettuce
Contains more Potassium +22.2%
Contains less Sodium -82.1%
Contains more Copper +103.4%
Contains more Calcium +260%
Contains more Iron +218.5%
Contains more Magnesium +18.2%
Contains more Phosphorus +20.8%
Contains more Manganese +119.3%
Contains more Selenium +∞%
Equal in Zinc - 0.18
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Potassium +22.2%
Contains less Sodium -82.1%
Contains more Copper +103.4%
Contains more Calcium +260%
Contains more Iron +218.5%
Contains more Magnesium +18.2%
Contains more Phosphorus +20.8%
Contains more Manganese +119.3%
Contains more Selenium +∞%
Equal in Zinc - 0.18

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.
Tomato
Tomato
3
:
7
Lettuce
Lettuce
Contains more Vitamin E +145.5%
Contains more Vitamin C +48.9%
Contains more Vitamin B3 +58.4%
Contains more Vitamin A +789%
Contains more Vitamin B1 +89.2%
Contains more Vitamin B2 +321.1%
Contains more Vitamin B5 +50.6%
Contains more Vitamin B6 +12.5%
Contains more Folate +153.3%
Contains more Vitamin K +1498.7%
Tomato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin E +145.5%
Contains more Vitamin C +48.9%
Contains more Vitamin B3 +58.4%
Contains more Vitamin A +789%
Contains more Vitamin B1 +89.2%
Contains more Vitamin B2 +321.1%
Contains more Vitamin B5 +50.6%
Contains more Vitamin B6 +12.5%
Contains more Folate +153.3%
Contains more Vitamin K +1498.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato
Tomato
2
:
3
Lettuce
Lettuce
Contains more Fats +33.3%
Contains more Carbs +35.5%
Contains more Protein +54.5%
Contains more Other +25.5%
Equal in Water - 94.98
Tomato
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more Fats +33.3%
Contains more Carbs +35.5%
Contains more Protein +54.5%
Contains more Other +25.5%
Equal in Water - 94.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato
Tomato
2
:
1
Lettuce
Lettuce
Contains more Monounsaturated Fat +416.7%
Contains less Saturated Fat -28.6%
Equal in Polyunsaturated fat - 0.082
Tomato
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +416.7%
Contains less Saturated Fat -28.6%
Equal in Polyunsaturated fat - 0.082

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tomato
Tomato
2
:
0
Lettuce
Lettuce
Contains more Glucose +247.2%
Contains more Fructose +218.6%
Tomato
48% 52%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Lettuce
46% 54%
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 Glucose +247.2%
Contains more Fructose +218.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomato Lettuce Opinion
Net carbs 2.69g 1.57g Tomato
Protein 0.88g 1.36g Lettuce
Fats 0.2g 0.15g Tomato
Carbs 3.89g 2.87g Tomato
Calories 18kcal 15kcal Tomato
Fructose 1.37g 0.43g Tomato
Sugar 2.63g 0.78g Lettuce
Fiber 1.2g 1.3g Lettuce
Calcium 10mg 36mg Lettuce
Iron 0.27mg 0.86mg Lettuce
Magnesium 11mg 13mg Lettuce
Phosphorus 24mg 29mg Lettuce
Potassium 237mg 194mg Tomato
Sodium 5mg 28mg Tomato
Zinc 0.17mg 0.18mg Lettuce
Copper 0.059mg 0.029mg Tomato
Manganese 0.114mg 0.25mg Lettuce
Selenium 0µg 0.6µg Lettuce
Vitamin A 833IU 7405IU Lettuce
Vitamin A RAE 42µg 370µg Lettuce
Vitamin E 0.54mg 0.22mg Tomato
Vitamin C 13.7mg 9.2mg Tomato
Vitamin B1 0.037mg 0.07mg Lettuce
Vitamin B2 0.019mg 0.08mg Lettuce
Vitamin B3 0.594mg 0.375mg Tomato
Vitamin B5 0.089mg 0.134mg Lettuce
Vitamin B6 0.08mg 0.09mg Lettuce
Folate 15µg 38µg Lettuce
Vitamin K 7.9µg 126.3µg Lettuce
Tryptophan 0.006mg 0.009mg Lettuce
Threonine 0.027mg 0.059mg Lettuce
Isoleucine 0.018mg 0.084mg Lettuce
Leucine 0.025mg 0.079mg Lettuce
Lysine 0.027mg 0.084mg Lettuce
Methionine 0.006mg 0.016mg Lettuce
Phenylalanine 0.027mg 0.055mg Lettuce
Valine 0.018mg 0.07mg Lettuce
Histidine 0.014mg 0.022mg Lettuce
Saturated Fat 0.028g 0.02g Lettuce
Monounsaturated Fat 0.031g 0.006g Tomato
Polyunsaturated fat 0.083g 0.082g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato 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
16%
Tomato
75%
Lettuce
Minerals Daily Need Coverage Score
9%
Tomato
14%
Lettuce

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 23mg)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 9)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $0.1)
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 1.85g)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.008g)
Which food is richer in minerals?
Lettuce
Lettuce is relatively richer in minerals
Which food is richer in vitamins?
Lettuce
Lettuce is relatively richer in vitamins
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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.