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  6. Tomato vs. Red leaf lettuce

Tomato vs. Red leaf lettuce — In-Depth Nutrition Comparison

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What are the main differences between Tomato and Red leaf lettuce?

  • Tomato is richer in Vitamin C, while Red leaf lettuce is higher in Vitamin K, Vitamin A RAE, Iron, and Folate.
  • Red leaf lettuce's daily need coverage for Vitamin K is 110% higher.
  • Red leaf lettuce has 5 times less Sugar than Tomato. Tomato has 2.63g of Sugar, while Red leaf lettuce has 0.48g.

We used Tomatoes, red, ripe, raw, year round average and Lettuce, red leaf, raw types in this comparison.

Infographic

Tomato 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.
Tomato
Tomato
3
:
7
Red leaf lettuce
Red leaf lettuce
Contains more Potassium +26.7%
Contains less Sodium -80%
Contains more Copper +110.7%
Contains more Calcium +230%
Contains more Iron +344.4%
Contains more Phosphorus +16.7%
Contains more Zinc +17.6%
Contains more Manganese +78.1%
Contains more Selenium +∞%
Equal in Magnesium - 12
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
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 Potassium +26.7%
Contains less Sodium -80%
Contains more Copper +110.7%
Contains more Calcium +230%
Contains more Iron +344.4%
Contains more Phosphorus +16.7%
Contains more Zinc +17.6%
Contains more Manganese +78.1%
Contains more Selenium +∞%
Equal in Magnesium - 12

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
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin E +260%
Contains more Vitamin C +270.3%
Contains more Vitamin B3 +85%
Contains more Vitamin A +799.4%
Contains more Vitamin B1 +73%
Contains more Vitamin B2 +305.3%
Contains more Vitamin B5 +61.8%
Contains more Vitamin B6 +25%
Contains more Folate +140%
Contains more Vitamin K +1675.9%
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%
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 E +260%
Contains more Vitamin C +270.3%
Contains more Vitamin B3 +85%
Contains more Vitamin A +799.4%
Contains more Vitamin B1 +73%
Contains more Vitamin B2 +305.3%
Contains more Vitamin B5 +61.8%
Contains more Vitamin B6 +25%
Contains more Folate +140%
Contains more Vitamin K +1675.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato
Tomato
1
:
4
Red leaf lettuce
Red leaf lettuce
Contains more Carbs +72.1%
Contains more Protein +51.1%
Equal in Fats - 0.22
Equal in Water - 95.64
Equal in Other - 0.55
Tomato
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 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 Carbs +72.1%
Contains more Protein +51.1%
Equal in Fats - 0.22
Equal in Water - 95.64
Equal in Other - 0.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato
Tomato
2
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Monounsaturated Fat +520%
Contains more Polyunsaturated fat +15.3%
Contains less Saturated Fat -39.3%
Tomato
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +520%
Contains more Polyunsaturated fat +15.3%
Contains less Saturated Fat -39.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tomato
Tomato
2
:
0
Red leaf lettuce
Red leaf lettuce
Contains more Glucose +525%
Contains more Fructose +389.3%
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
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 Glucose +525%
Contains more Fructose +389.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomato Red leaf lettuce Opinion
Net carbs 2.69g 1.36g Tomato
Protein 0.88g 1.33g Red leaf lettuce
Fats 0.2g 0.22g Red leaf lettuce
Carbs 3.89g 2.26g Tomato
Calories 18kcal 16kcal Tomato
Fructose 1.37g 0.28g Tomato
Sugar 2.63g 0.48g Red leaf lettuce
Fiber 1.2g 0.9g Tomato
Calcium 10mg 33mg Red leaf lettuce
Iron 0.27mg 1.2mg Red leaf lettuce
Magnesium 11mg 12mg Red leaf lettuce
Phosphorus 24mg 28mg Red leaf lettuce
Potassium 237mg 187mg Tomato
Sodium 5mg 25mg Tomato
Zinc 0.17mg 0.2mg Red leaf lettuce
Copper 0.059mg 0.028mg Tomato
Manganese 0.114mg 0.203mg Red leaf lettuce
Selenium 0µg 1.5µg Red leaf lettuce
Vitamin A 833IU 7492IU Red leaf lettuce
Vitamin A RAE 42µg 375µg Red leaf lettuce
Vitamin E 0.54mg 0.15mg Tomato
Vitamin C 13.7mg 3.7mg Tomato
Vitamin B1 0.037mg 0.064mg Red leaf lettuce
Vitamin B2 0.019mg 0.077mg Red leaf lettuce
Vitamin B3 0.594mg 0.321mg Tomato
Vitamin B5 0.089mg 0.144mg Red leaf lettuce
Vitamin B6 0.08mg 0.1mg Red leaf lettuce
Folate 15µg 36µg Red leaf lettuce
Vitamin K 7.9µg 140.3µg Red leaf lettuce
Tryptophan 0.006mg 0.022mg Red leaf lettuce
Threonine 0.027mg 0.048mg Red leaf lettuce
Isoleucine 0.018mg 0.038mg Red leaf lettuce
Leucine 0.025mg 0.07mg Red leaf lettuce
Lysine 0.027mg 0.045mg Red leaf lettuce
Methionine 0.006mg 0.016mg Red leaf lettuce
Phenylalanine 0.027mg 0.067mg Red leaf lettuce
Valine 0.018mg 0.048mg Red leaf lettuce
Histidine 0.014mg 0.019mg Red leaf lettuce
Saturated Fat 0.028g 0.017g Red leaf lettuce
Monounsaturated Fat 0.031g 0.005g Tomato
Polyunsaturated fat 0.083g 0.072g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato 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
16%
Tomato
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
9%
Tomato
14%
Red leaf lettuce

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 20mg)
Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 2.15g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 23)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.4)
Which food is richer in minerals?
Red leaf lettuce
Red leaf lettuce is relatively richer in minerals
Which food is richer in vitamins?
Red leaf lettuce
Red leaf 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. 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.