Butterhead Lettuce vs. Russet Potato
Nutrition comparison of Butterhead Lettuce and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
butterhead lettuce
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in butterhead lettuce and russet potato:
- Both butterhead lettuce and russet potato are high in potassium.
- Butterhead lettuce has 5 times less calories than russet potato.
- Butterhead lettuce has 7.1 times less carbohydrates than russet potato.
- Butterhead lettuce is a great source of Vitamin K.
- Butterhead lettuce is an excellent source of Vitamin A.
- Russet potato has more niacin and Vitamin B6, however, butterhead lettuce contains more folate.
USDA sources for nutritional information: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Butterhead lettuce has 5 times less calories than russet potato - butterhead lettuce has 13 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, butterhead lettuce is much heavier in protein, much lighter in carbs and heavier in fat compared to russet potato per calorie. Butterhead lettuce has a macronutrient ratio of 33:57:11 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Butterhead Lettuce | Russet Potato | |
|---|---|---|
| Protein | 33% | 11% |
| Carbohydrates | 57% | 89% |
| Fat | 11% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Butterhead lettuce has 7.1 times less carbohydrates than russet potato - butterhead lettuce has 2.2g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
The carbs in butterhead lettuce are made of 54% dietary fiber and 46% sugar, whereas the carbs in russet potato comprise of 89% starch, 7% dietary fiber and 3% sugar.
dietary fiber
Butterhead lettuce and russet potato contain similar amounts of dietary fiber - butterhead lettuce has 1.1g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Butterhead lettuce and russet potato contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Butterhead lettuce and russet potato contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both butterhead lettuce and russet potato are low in saturated fat - butterhead lettuce has 0.03g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Butterhead lettuce and russet potato contain similar amounts of Vitamin C - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Butterhead lettuce is an excellent source of Vitamin A and it has more Vitamin A than russet potato - butterhead lettuce has 166ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Butterhead lettuce and russet potato contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Butterhead lettuce is a great source of Vitamin K and it has 55 times more Vitamin K than russet potato - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Russet potato has more niacin and Vitamin B6, however, butterhead lettuce contains more folate. Both butterhead lettuce and russet potato contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Butterhead Lettuce | Russet Potato | |
|---|---|---|
| Thiamin | 0.057 MG | 0.082 MG |
| Riboflavin | 0.062 MG | 0.033 MG |
| Niacin | 0.357 MG | 1.035 MG |
| Pantothenic acid | 0.15 MG | 0.301 MG |
| Vitamin B6 | 0.082 MG | 0.345 MG |
| Folate | 73 UG | 14 UG |
Minerals
calcium
Butterhead lettuce has 169% more calcium than russet potato - butterhead lettuce has 35mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Butterhead lettuce and russet potato contain similar amounts of iron - butterhead lettuce has 1.2mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both butterhead lettuce and russet potato are high in potassium. Russet potato has 75% more potassium than butterhead lettuce - butterhead lettuce has 238mg of potassium per 100 grams and russet potato has 417mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Butterhead Lettuce | Russet Potato | |
|---|---|---|
| beta-carotene | 1987 UG | ~ |
| lutein + zeaxanthin | 1223 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, butterhead lettuce has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Butterhead Lettuce | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.01 G |
| Total | 0.083 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both butterhead lettuce and russet potato contain small amounts of linoleic acid.
| Butterhead Lettuce | Russet Potato | |
|---|---|---|
| linoleic acid | 0.034 G | 0.032 G |
| Total | 0.034 G | 0.032 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Butterhead Lettuce g
()
|
Daily Values (%) |
Russet Potato g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does butterhead lettuce or russet potato contain more calories in 100 grams?Butterhead lettuce has 5 times less calories than russet potato - butterhead lettuce has 13 calories in 100g and russet potato has 79 calories.
Is butterhead lettuce or russet potato better for protein?
Butterhead lettuce and russet potato contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and russet potato has 2.1g of protein.
Does butterhead lettuce or russet potato have more carbohydrates?
By weight, butterhead lettuce has 7.1 times fewer carbohydrates than russet potato - butterhead lettuce has 2.2g of carbs for 100g and russet potato has 18.1g of carbohydrates. the carbs in butterhead lettuce are made of 50% dietary fiber and 50% sugar, whereas the carbs in russet potato comprise of 90% starch, 10% dietary fiber and 0% sugar.
Does butterhead lettuce or russet potato contain more potassium?
Both butterhead lettuce and russet potato are high in potassium. Russet potato has 80% more potassium than butterhead lettuce - butterhead lettuce has 238mg of potassium in 100 grams and russet potato has 417mg of potassium.