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  6. Red leaf lettuce vs. Taro

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

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A recap on the differences between red leaf lettuce and taro

  • Red leaf lettuce is higher in vitamin K, vitamin A, and iron, yet taro is higher in copper, vitamin E, vitamin B6, fiber, potassium, carbs, and phosphorus.
  • Red leaf lettuce covers your daily vitamin K needs 116% more than taro.
  • Red leaf lettuce contains 94 times more vitamin A than taro. While red leaf lettuce contains 375µg of vitamin A, taro contains only 4µg.

Food varieties used in this article are Lettuce, red leaf, raw and Taro, raw.

Infographic

Red leaf lettuce vs Taro infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Taro
Taro
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 13% 52% 21% 57% 6.3% 36% 1.4% 50% 3.8%
Contains more IronIron +118.2%
Contains more SeleniumSelenium +114.3%
Contains more MagnesiumMagnesium +175%
Contains more CalciumCalcium +30.3%
Contains more PotassiumPotassium +216%
Contains more CopperCopper +514.3%
Contains more ZincZinc +15%
Contains more PhosphorusPhosphorus +200%
Contains less SodiumSodium -56%
Contains more ManganeseManganese +88.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 12% 0% 125% 3% 16% 18% 6% 8.6% 23% 0% 351% 27%
Taro
Taro
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 15% 0% 1.3% 48% 24% 5.8% 11% 18% 65% 0% 2.5% 17%
Contains more Vitamin AVitamin A +9275%
Contains more Vitamin B2Vitamin B2 +208%
Contains more Vitamin KVitamin K +13930%
Contains more FolateFolate +63.6%
Contains more Vitamin CVitamin C +21.6%
Contains more Vitamin EVitamin E +1486.7%
Contains more Vitamin B1Vitamin B1 +48.4%
Contains more Vitamin B3Vitamin B3 +86.9%
Contains more Vitamin B5Vitamin B5 +110.4%
Contains more Vitamin B6Vitamin B6 +183%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Taro DV% diff.
Vitamin K 140.3µg 1µg 116%
Vitamin A 375µg 4µg 41%
Copper 0.028mg 0.172mg 16%
Vitamin E 0.15mg 2.38mg 15%
Vitamin B6 0.1mg 0.283mg 14%
Fiber 0.9g 4.1g 13%
Potassium 187mg 591mg 12%
Carbs 2.26g 26.46g 8%
Iron 1.2mg 0.55mg 8%
Phosphorus 28mg 84mg 8%
Manganese 0.203mg 0.383mg 8%
Calories 16kcal 112kcal 5%
Magnesium 12mg 33mg 5%
Vitamin B2 0.077mg 0.025mg 4%
Folate 36µg 22µg 4%
Vitamin B1 0.064mg 0.095mg 3%
Vitamin B5 0.144mg 0.303mg 3%
Vitamin B3 0.321mg 0.6mg 2%
Vitamin C 3.7mg 4.5mg 1%
Calcium 33mg 43mg 1%
Sodium 25mg 11mg 1%
Selenium 1.5µg 0.7µg 1%
Choline 11.8mg 17.3mg 1%
Protein 1.33g 1.5g 0%
Protein per 100 calories 8.3g 1.3g N/A
Calories per 10 g protein 120kcal 747kcal N/A
Weight per 100 calories 625g 89g N/A
Fats 0.22g 0.2g 0%
Net carbs 1.36g 22.36g N/A
Sugar 0.48g 0.4g N/A
Zinc 0.2mg 0.23mg 0%
Saturated fat 0.017g 0.041g 0%
Monounsaturated fat 0.005g 0.016g 0%
Polyunsaturated fat 0.072g 0.083g 0%
Tryptophan 0.022mg 0.023mg 0%
Threonine 0.048mg 0.069mg 0%
Isoleucine 0.038mg 0.054mg 0%
Leucine 0.07mg 0.111mg 0%
Lysine 0.045mg 0.067mg 0%
Methionine 0.016mg 0.02mg 0%
Phenylalanine 0.067mg 0.082mg 0%
Valine 0.048mg 0.082mg 0%
Histidine 0.019mg 0.034mg 0%
Fructose 0.28g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Taro
Taro
2
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Contains more WaterWater +35.4%
Contains more ProteinProtein +12.8%
Contains more CarbsCarbs +1070.8%
~equal in Fats ~0.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
Taro
Taro
2
29% 11% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains less Sat. FatSaturated fat -58.5%
Contains more Mono. FatMonounsaturated fat +220%
Contains more Poly. FatPolyunsaturated fat +15.3%

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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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/nutrients
  2. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.