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  6. Broad bean raw vs. Lettuce

Broad bean raw vs. Lettuce — In-Depth Nutrition Comparison

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What are the main differences between broad bean raw and lettuce?

  • Broad bean raw is richer in copper, folate, fiber, manganese, vitamin B2, phosphorus, vitamin B3, and iron, yet lettuce is richer in vitamin A and vitamin K.
  • Lettuce's daily need coverage for vitamin A is 141% higher.
  • Broad bean raw has 14 times more copper than lettuce. Broad bean raw has 0.402mg of copper, while lettuce has 0.029mg.
  • Lettuce has a lower glycemic index than broad bean raw.

We used Beans, fava, in pod, raw and Lettuce, green leaf, raw types in this comparison.

Infographic

Broad bean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +153.8%
Contains more PotassiumPotassium +71.1%
Contains more IronIron +80.2%
Contains more CopperCopper +1286.2%
Contains more ZincZinc +455.6%
Contains more PhosphorusPhosphorus +344.8%
Contains less SodiumSodium -10.7%
Contains more ManganeseManganese +164.4%
Contains more SeleniumSelenium +33.3%
~equal in Calcium ~36mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin EVitamin E +427.3%
Contains more Vitamin B1Vitamin B1 +90%
Contains more Vitamin B2Vitamin B2 +262.5%
Contains more Vitamin B3Vitamin B3 +499.7%
Contains more Vitamin B5Vitamin B5 +67.9%
Contains more Vitamin B6Vitamin B6 +15.6%
Contains more FolateFolate +289.5%
Contains more Vitamin CVitamin C +148.6%
Contains more Vitamin AVitamin A +2076.5%
Contains more Vitamin KVitamin K +208.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Lettuce DV% diff.
Vitamin K 40.9µg 126.3µg 71%
Copper 0.402mg 0.029mg 41%
Vitamin A 17µg 370µg 39%
Folate 148µg 38µg 28%
Fiber 7.5g 1.3g 25%
Manganese 0.661mg 0.25mg 18%
Vitamin B2 0.29mg 0.08mg 16%
Phosphorus 129mg 29mg 14%
Protein 7.92g 1.36g 13%
Vitamin B3 2.249mg 0.375mg 12%
Iron 1.55mg 0.86mg 9%
Zinc 1mg 0.18mg 7%
Vitamin E 1.16mg 0.22mg 6%
Vitamin C 3.7mg 9.2mg 6%
Magnesium 33mg 13mg 5%
Carbs 17.63g 2.87g 5%
Vitamin B1 0.133mg 0.07mg 5%
Calories 88kcal 15kcal 4%
Potassium 332mg 194mg 4%
Polyunsaturated fat 0.342g 0.082g 2%
Vitamin B5 0.225mg 0.134mg 2%
Choline 13.6mg 2%
Fructose 0.43g 1%
Vitamin B6 0.104mg 0.09mg 1%
Fats 0.73g 0.15g 1%
Net carbs 10.13g 1.57g N/A
Calcium 37mg 36mg 0%
Sugar 9.21g 0.78g N/A
Sodium 25mg 28mg 0%
Selenium 0.8µg 0.6µg 0%
Saturated fat 0.118g 0.02g 0%
Monounsaturated fat 0.104g 0.006g 0%
Tryptophan 0.009mg 0%
Threonine 0.059mg 0%
Isoleucine 0.084mg 0%
Leucine 0.079mg 0%
Lysine 0.084mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.055mg 0%
Valine 0.07mg 0%
Histidine 0.022mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +482.4%
Contains more FatsFats +386.7%
Contains more CarbsCarbs +514.3%
Contains more OtherOther +75%
Contains more WaterWater +30.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +1633.3%
Contains more Poly. FatPolyunsaturated fat +317.1%
Contains less Sat. FatSaturated fat -83.1%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.