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Lettuce vs. Bean raw — In-Depth Nutrition Comparison

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A recap on differences between lettuce and bean raw

  • Lettuce has more vitamin A and vitamin K; however, bean raw is higher in folate, copper, fiber, phosphorus, vitamin B1, iron, selenium, and manganese.
  • Lettuce covers your daily vitamin A needs 148% more than bean raw.
  • Bean raw contains 23 times less vitamin K than lettuce. Lettuce contains 126.3µg of vitamin K, while bean raw contains 5.6µg.

Food varieties used in this article are Lettuce, green leaf, raw and Beans, pinto, mature seeds, raw.

Infographic

Lettuce vs Bean raw 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +1253.8%
Contains more CalciumCalcium +213.9%
Contains more PotassiumPotassium +618%
Contains more IronIron +489.5%
Contains more CopperCopper +2979.3%
Contains more ZincZinc +1166.7%
Contains more PhosphorusPhosphorus +1317.2%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +359.2%
Contains more SeleniumSelenium +4550%

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin CVitamin C +46%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +2155.4%
Contains more Vitamin B1Vitamin B1 +918.6%
Contains more Vitamin B2Vitamin B2 +165%
Contains more Vitamin B3Vitamin B3 +213.1%
Contains more Vitamin B5Vitamin B5 +485.8%
Contains more Vitamin B6Vitamin B6 +426.7%
Contains more FolateFolate +1281.6%
Contains more CholineCholine +386.8%
~equal in Vitamin E ~0.21mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +738.3%
Contains more ProteinProtein +1475%
Contains more FatsFats +720%
Contains more CarbsCarbs +2079.4%
Contains more OtherOther +442.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -91.5%
Contains more Mono. FatMonounsaturated fat +3716.7%
Contains more Poly. FatPolyunsaturated fat +396.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +176.9%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lettuce Bean raw
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lettuce Bean raw DV% diff.
Folate 38µg 525µg 122%
Vitamin K 126.3µg 5.6µg 101%
Copper 0.029mg 0.893mg 96%
Fiber 1.3g 15.5g 57%
Phosphorus 29mg 411mg 55%
Vitamin B1 0.07mg 0.713mg 54%
Iron 0.86mg 5.07mg 53%
Selenium 0.6µg 27.9µg 50%
Vitamin A 370µg 0µg 41%
Protein 1.36g 21.42g 40%
Magnesium 13mg 176mg 39%
Manganese 0.25mg 1.148mg 39%
Potassium 194mg 1393mg 35%
Vitamin B6 0.09mg 0.474mg 30%
Carbs 2.87g 62.55g 20%
Zinc 0.18mg 2.28mg 19%
Calories 15kcal 347kcal 17%
Starch 0g 34.17g 14%
Vitamin B5 0.134mg 0.785mg 13%
Choline 13.6mg 66.2mg 10%
Vitamin B2 0.08mg 0.212mg 10%
Calcium 36mg 113mg 8%
Vitamin B3 0.375mg 1.174mg 5%
Vitamin C 9.2mg 6.3mg 3%
Polyunsaturated fat 0.082g 0.407g 2%
Fats 0.15g 1.23g 2%
Sodium 28mg 12mg 1%
Monounsaturated fat 0.006g 0.229g 1%
Saturated fat 0.02g 0.235g 1%
Fructose 0.43g 0g 1%
Net carbs 1.57g 47.05g N/A
Sugar 0.78g 2.11g N/A
Vitamin E 0.22mg 0.21mg 0%
Tryptophan 0.009mg 0.237mg 0%
Threonine 0.059mg 0.81mg 0%
Isoleucine 0.084mg 0.871mg 0%
Leucine 0.079mg 1.558mg 0%
Lysine 0.084mg 1.356mg 0%
Methionine 0.016mg 0.259mg 0%
Phenylalanine 0.055mg 1.095mg 0%
Valine 0.07mg 0.998mg 0%
Histidine 0.022mg 0.556mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
45%
Lettuce
67%
Bean raw
Minerals Daily Need Coverage Score
14%
Lettuce
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 1.33g)
Which food is lower in Saturated fat?
Lettuce
Lettuce is lower in Saturated fat (difference - 0.215g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 1)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $1)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 16mg)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.