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  6. Lettuce vs. Black turtle bean

Lettuce vs. Black turtle bean — In-Depth Nutrition Comparison

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How are lettuce and black turtle bean different?

  • Lettuce is higher in vitamin A and vitamin K; however, black turtle bean is richer in copper, folate, iron, vitamin B1, phosphorus, fiber, potassium, and magnesium.
  • Daily need coverage for vitamin A for lettuce is 148% higher.
  • Lettuce contains 23 times more vitamin K than black turtle bean. While lettuce contains 126.3µg of vitamin K, black turtle bean contains only 5.6µg.
  • Black turtle bean has a lower glycemic index (20) than lettuce (32).

Lettuce, green leaf, raw and Beans, black turtle, mature seeds, raw are the varieties used in this article.

Infographic

Lettuce vs Black turtle bean 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more MagnesiumMagnesium +1130.8%
Contains more CalciumCalcium +344.4%
Contains more PotassiumPotassium +673.2%
Contains more IronIron +911.6%
Contains more CopperCopper +3348.3%
Contains more ZincZinc +1122.2%
Contains more PhosphorusPhosphorus +1417.2%
Contains less SodiumSodium -67.9%
Contains more ManganeseManganese +300%
Contains more SeleniumSelenium +433.3%

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 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +2155.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1185.7%
Contains more Vitamin B2Vitamin B2 +141.3%
Contains more Vitamin B3Vitamin B3 +421.3%
Contains more Vitamin B5Vitamin B5 +570.9%
Contains more Vitamin B6Vitamin B6 +217.8%
Contains more FolateFolate +1068.4%
~equal in Vitamin E ~0.21mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lettuce Black turtle bean DV% diff.
Copper 0.029mg 1mg 108%
Folate 38µg 444µg 102%
Vitamin K 126.3µg 5.6µg 101%
Iron 0.86mg 8.7mg 98%
Vitamin B1 0.07mg 0.9mg 69%
Phosphorus 29mg 440mg 59%
Fiber 1.3g 15.5g 57%
Vitamin A 370µg 0µg 41%
Protein 1.36g 21.25g 40%
Potassium 194mg 1500mg 38%
Magnesium 13mg 160mg 35%
Manganese 0.25mg 1mg 33%
Carbs 2.87g 63.25g 20%
Zinc 0.18mg 2.2mg 18%
Calories 15kcal 339kcal 16%
Vitamin B5 0.134mg 0.899mg 15%
Vitamin B6 0.09mg 0.286mg 15%
Calcium 36mg 160mg 12%
Vitamin C 9.2mg 0mg 10%
Vitamin B3 0.375mg 1.955mg 10%
Vitamin B2 0.08mg 0.193mg 9%
Selenium 0.6µg 3.2µg 5%
Polyunsaturated fat 0.082g 0.387g 2%
Choline 13.6mg 2%
Sodium 28mg 9mg 1%
Saturated fat 0.02g 0.232g 1%
Fructose 0.43g 1%
Fats 0.15g 0.9g 1%
Net carbs 1.57g 47.75g N/A
Sugar 0.78g 2.12g N/A
Vitamin E 0.22mg 0.21mg 0%
Monounsaturated fat 0.006g 0.078g 0%
Tryptophan 0.009mg 0.252mg 0%
Threonine 0.059mg 0.894mg 0%
Isoleucine 0.084mg 0.938mg 0%
Leucine 0.079mg 1.697mg 0%
Lysine 0.084mg 1.459mg 0%
Methionine 0.016mg 0.32mg 0%
Phenylalanine 0.055mg 1.149mg 0%
Valine 0.07mg 1.112mg 0%
Histidine 0.022mg 0.592mg 0%

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% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more WaterWater +763.5%
Contains more ProteinProtein +1462.5%
Contains more FatsFats +500%
Contains more CarbsCarbs +2103.8%
Contains more OtherOther +462.5%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains less Sat. FatSaturated fat -91.4%
Contains more Mono. FatMonounsaturated fat +1200%
Contains more Poly. FatPolyunsaturated fat +372%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.