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

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How are Edamame and Red leaf lettuce different?

Edamame is higher in Folate, Manganese, Copper, Phosphorus, Fiber, Iron, Magnesium, and Vitamin B1, however, Red leaf lettuce is richer in Vitamin K, and Vitamin A RAE.
Daily need coverage for Vitamin K from Red leaf lettuce is 95% higher.
Edamame contains 12 times more Copper than Red leaf lettuce. While Edamame contains 0.345mg of Copper, Red leaf lettuce contains only 0.028mg.

Edamame, frozen, prepared and Lettuce, red leaf, raw are the varieties used in this article.

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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.

Edamame

Red leaf lettuce

Contains more Calcium +90.9%

Contains more Iron +89.2%

Contains more Magnesium +433.3%

Contains more Phosphorus +503.6%

Contains more Potassium +133.2%

Contains less Sodium -76%

Contains more Zinc +585%

Contains more Copper +1132.1%

Contains more Manganese +404.4%

Contains more Selenium +87.5%

Edamame

Red leaf lettuce

Contains more Calcium +90.9%

Contains more Iron +89.2%

Contains more Magnesium +433.3%

Contains more Phosphorus +503.6%

Contains more Potassium +133.2%

Contains less Sodium -76%

Contains more Zinc +585%

Contains more Copper +1132.1%

Contains more Manganese +404.4%

Contains more Selenium +87.5%

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.

Edamame

Red leaf lettuce

Contains more Vitamin E +353.3%

Contains more Vitamin C +64.9%

Contains more Vitamin B1 +212.5%

Contains more Vitamin B2 +101.3%

Contains more Vitamin B3 +185%

Contains more Vitamin B5 +174.3%

Contains more Folate +763.9%

Contains more Vitamin A +2414.1%

Contains more Vitamin K +425.5%

Equal in Vitamin B6 - 0.1

Edamame

Red leaf lettuce

Contains more Vitamin E +353.3%

Contains more Vitamin C +64.9%

Contains more Vitamin B1 +212.5%

Contains more Vitamin B2 +101.3%

Contains more Vitamin B3 +185%

Contains more Vitamin B5 +174.3%

Contains more Folate +763.9%

Contains more Vitamin A +2414.1%

Contains more Vitamin K +425.5%

Equal in Vitamin B6 - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Edamame

Red leaf lettuce

Contains more Protein +795.5%

Contains more Fats +2263.6%

Contains more Carbs +294.2%

Contains more Other +120%

Contains more Water +31.4%

Edamame

Protein: 11.91 g

Fats: 5.2 g

Carbs: 8.91 g

Water: 72.77 g

Other: 1.21 g

Red leaf lettuce

Protein: 1.33 g

Fats: 0.22 g

Carbs: 2.26 g

Water: 95.64 g

Other: 0.55 g

Contains more Protein +795.5%

Contains more Fats +2263.6%

Contains more Carbs +294.2%

Contains more Other +120%

Contains more Water +31.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison

Edamame

Red leaf lettuce

Contains more Monounsaturated Fat +25540%

Contains more Polyunsaturated fat +2894.4%

Contains less Saturated Fat -97.3%

Edamame

Saturated Fat: 0.62 g

Monounsaturated Fat: 1.282 g

Polyunsaturated fat: 2.156 g

Red leaf lettuce

Saturated Fat: 0.017 g

Monounsaturated Fat: 0.005 g

Polyunsaturated fat: 0.072 g

Contains more Monounsaturated Fat +25540%

Contains more Polyunsaturated fat +2894.4%

Contains less Saturated Fat -97.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Edamame

Red leaf lettuce

Contains more Starch +∞%

Contains more Sucrose +∞%

Contains more Maltose +∞%

Contains more Glucose +∞%

Contains more Fructose +133.3%

Edamame

Starch: 1.51 g

Sucrose: 1.12 g

Glucose: 0 g

Fructose: 0.12 g

Lactose: 0 g

Maltose: 0.95 g

Galactose: 0 g

Red leaf lettuce

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 Starch +∞%

Contains more Sucrose +∞%

Contains more Maltose +∞%

Contains more Glucose +∞%

Contains more Fructose +133.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in Saturated Fat
Lower in Sodium
Rich in minerals
Rich in vitamins
Lower in Cholesterol	Equal
Lower in Glycemic Index	Equal
Lower in price	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	3.71g	1.36g
Protein	11.91g	1.33g
Fats	5.2g	0.22g
Carbs	8.91g	2.26g
Calories	121kcal	16kcal
Starch	1.51g	0g
Fructose	0.12g	0.28g
Sugar	2.18g	0.48g
Fiber	5.2g	0.9g
Calcium	63mg	33mg
Iron	2.27mg	1.2mg
Magnesium	64mg	12mg
Phosphorus	169mg	28mg
Potassium	436mg	187mg
Sodium	6mg	25mg
Zinc	1.37mg	0.2mg
Copper	0.345mg	0.028mg
Manganese	1.024mg	0.203mg
Selenium	0.8µg	1.5µg
Vitamin A	298IU	7492IU
Vitamin A RAE	15µg	375µg
Vitamin E	0.68mg	0.15mg
Vitamin C	6.1mg	3.7mg
Vitamin B1	0.2mg	0.064mg
Vitamin B2	0.155mg	0.077mg
Vitamin B3	0.915mg	0.321mg
Vitamin B5	0.395mg	0.144mg
Vitamin B6	0.1mg	0.1mg
Folate	311µg	36µg
Vitamin K	26.7µg	140.3µg
Tryptophan	0.126mg	0.022mg
Threonine	0.331mg	0.048mg
Isoleucine	0.3mg	0.038mg
Leucine	0.745mg	0.07mg
Lysine	0.745mg	0.045mg
Methionine	0.141mg	0.016mg
Phenylalanine	0.488mg	0.067mg
Valine	0.324mg	0.048mg
Histidine	0.267mg	0.019mg
Trans Fat	0.009g	0g
Saturated Fat	0.62g	0.017g
Omega-3 - EPA	0.003g	0g
Monounsaturated Fat	1.282g	0.005g
Polyunsaturated fat	2.156g	0.072g
Omega-6 - Eicosadienoic acid	0.002g
Omega-6 - Linoleic acid	1.789g
Omega-3 - ALA	0.358g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet	Equal

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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

42%

76%

Minerals Daily Need Coverage Score

55%

14%

Comparison summary

Which food is lower in Sugar?

Red leaf lettuce is lower in Sugar (difference - 1.7g)

Which food is lower in Saturated Fat?

Red leaf lettuce is lower in Saturated Fat (difference - 0.603g)

Which food contains less Sodium?

Edamame contains less Sodium (difference - 19mg)

Which food is richer in minerals?

Edamame is relatively richer in minerals

Which food is richer in vitamins?

Edamame is relatively richer in vitamins

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

Which food is lower in glycemic index?

The foods have equal glycemic indexes ()

Which food is cheaper?

The foods are relatively equal in price ($)

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

How are Edamame and Red leaf lettuce different?

Infographic

Mineral Comparison

Vitamin Comparison

Macronutrient Comparison

Fat Type Comparison

Carbohydrate type comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

People also compare

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References