Lettuce vs Sweet Potato: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Lettuce is generally healthier
Lettuce comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (15 vs 86), less sugar (0.6g vs 4.2g), less sodium (5mg vs 55mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Lettuce
15 kcal
More Protein
Sweet Potato
1.6g
More Fiber
Sweet Potato
3g
Less Sugar
Lettuce
0.6g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Lettuce | Sweet Potato | Difference |
|---|---|---|---|
| Calories | 15kcal✓ | 86kcal | -71.0kcal |
| Protein | 1.2g | 1.6g✓ | -0.4g |
| Carbohydrates | 3g✓ | 20g | -17.0g |
| Fat | 0.2g | 0.1g✓ | +0.1g |
| Fiber | 1.3g | 3g✓ | -1.7g |
| Sugar | 0.6g✓ | 4.2g | -3.6g |
| Sodium | 5mg✓ | 55mg | -50.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Lettuce
Sweet Potato
Diet Compatibility
Lettuce
Sweet Potato
When to Choose Lettuce
- ✓Lower in calories (15 vs 86)
- ✓Lower in carbs (3g vs 20g)
- ✓Less sugar (0.6g vs 4.2g)
- ✓Lower sodium (5mg vs 55mg)
Common Uses
When to Choose Sweet Potato
- ✓Higher in protein (1.6g vs 1.2g)
- ✓More fiber (3g vs 1.3g)
Common Uses
Lettuce vs Sweet Potato: Nutritional Analysis
Sweet Potato is more calorie-dense at 86 calories per 100g compared to 15 for Lettuce, a difference of 71 calories. On the protein front, Sweet Potato delivers more with 1.6g per 100g versus 1.2g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Lettuce and Sweet Potato tell different nutritional stories. Lettuce provides 3g of carbohydrates, 0.2g of fat, and 1.3g of fiber per 100g, while Sweet Potato contains 20g carbs, 0.1g fat, and 3g fiber. The higher fiber content in Sweet Potato supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Lettuce contains 0.6g while Sweet Potato has 4.2g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Lettuce is the lower-calorie choice at 15 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Sweet Potato provides more protein (1.6g/100g), supporting muscle repair and growth.
- For sustained energy: Sweet Potato offers more fiber (3g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Lettuce or Sweet Potato?
Sweet Potato has more calories with 86 kcal per 100g, compared to Lettuce with 15 kcal. That's a difference of 71 calories per 100g serving.
Is Lettuce healthier than Sweet Potato?
Based on our nutritional analysis, Lettuce is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Lettuce has 15 calories, 1.2g protein, and 1.3g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Lettuce and Sweet Potato?
Sweet Potato has more protein with 1.6g per 100g, compared to Lettuce with 1.2g. Sweet Potato provides 0.4g more protein per 100g serving.
Which is better for weight loss, Lettuce or Sweet Potato?
For weight loss, Lettuce is the better choice with only 15 calories per 100g compared to 86 calories in Sweet Potato. Sweet Potato also offers 3g of fiber per 100g, which helps you feel fuller longer.
Does Lettuce or Sweet Potato have fewer carbs?
Lettuce has fewer carbs with 3g per 100g, compared to Sweet Potato with 20g. If you're following a low-carb diet, Lettuce is the better option with 17.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.