Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Lettuce
  5. Compare
  6. Lettuce vs. Navy bean raw

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

Compare

How are lettuce and navy bean raw different?

  • Lettuce is higher in vitamin A; however, navy bean raw is richer in copper, vitamin B1, folate, magnesium, vitamin B5, iron, vitamin C, vitamin B2, and phosphorus.
  • Daily need coverage for vitamin A for lettuce is 148% higher.

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

Infographic

Lettuce vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +140%
Contains more MagnesiumMagnesium +676.9%
Contains more PotassiumPotassium +58.2%
Contains more IronIron +124.4%
Contains more CopperCopper +1127.6%
Contains more ZincZinc +394.4%
Contains more PhosphorusPhosphorus +244.8%
Contains less SodiumSodium -53.6%
Contains more ManganeseManganese +63.2%
~equal in Selenium ~0.6µg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +104.3%
Contains more Vitamin B1Vitamin B1 +457.1%
Contains more Vitamin B2Vitamin B2 +168.8%
Contains more Vitamin B3Vitamin B3 +225.3%
Contains more Vitamin B5Vitamin B5 +515.7%
Contains more Vitamin B6Vitamin B6 +112.2%
Contains more FolateFolate +247.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lettuce Navy bean raw DV% diff.
Vitamin K 126.3µg 105%
Vitamin A 370µg 0µg 41%
Copper 0.029mg 0.356mg 36%
Vitamin B1 0.07mg 0.39mg 27%
Folate 38µg 132µg 24%
Magnesium 13mg 101mg 21%
Vitamin B5 0.134mg 0.825mg 14%
Iron 0.86mg 1.93mg 13%
Vitamin C 9.2mg 18.8mg 11%
Vitamin B2 0.08mg 0.215mg 10%
Phosphorus 29mg 100mg 10%
Protein 1.36g 6.15g 10%
Vitamin B6 0.09mg 0.191mg 8%
Manganese 0.25mg 0.408mg 7%
Zinc 0.18mg 0.89mg 6%
Fiber 1.3g 5%
Vitamin B3 0.375mg 1.22mg 5%
Calories 15kcal 67kcal 3%
Carbs 2.87g 13.05g 3%
Potassium 194mg 307mg 3%
Polyunsaturated fat 0.082g 0.407g 2%
Choline 13.6mg 2%
Calcium 36mg 15mg 2%
Vitamin E 0.22mg 1%
Fats 0.15g 0.7g 1%
Fructose 0.43g 1%
Sodium 28mg 13mg 1%
Net carbs 1.57g 13.05g N/A
Sugar 0.78g N/A
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.02g 0.085g 0%
Monounsaturated fat 0.006g 0.052g 0%
Tryptophan 0.009mg 0.064mg 0%
Threonine 0.059mg 0.258mg 0%
Isoleucine 0.084mg 0.273mg 0%
Leucine 0.079mg 0.442mg 0%
Lysine 0.084mg 0.35mg 0%
Methionine 0.016mg 0.064mg 0%
Phenylalanine 0.055mg 0.31mg 0%
Valine 0.07mg 0.316mg 0%
Histidine 0.022mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more WaterWater +20%
Contains more ProteinProtein +352.2%
Contains more FatsFats +366.7%
Contains more CarbsCarbs +354.7%
Contains more OtherOther +48.4%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -76.5%
Contains more Mono. FatMonounsaturated fat +766.7%
Contains more Poly. FatPolyunsaturated fat +396.3%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.