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

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A recap on differences between lettuce and green bean raw

  • Lettuce has more vitamin A and vitamin K; however, green bean raw is higher in fiber.
  • Lettuce covers your daily vitamin A needs 134% more than green bean raw.
  • Green bean raw contains 3 times less vitamin K than lettuce. Lettuce contains 126.3µg of vitamin K, while green bean raw contains 43µg.
  • Lettuce has less sugar.
  • The glycemic index of lettuce is higher.

Food varieties used in this article are Lettuce, green leaf, raw and Beans, snap, green, raw.

Infographic

Lettuce vs Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more ManganeseManganese +15.7%
Contains more MagnesiumMagnesium +92.3%
Contains more IronIron +19.8%
Contains more CopperCopper +137.9%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +31%
Contains less SodiumSodium -78.6%
~equal in Calcium ~37mg
~equal in Potassium ~211mg
~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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin AVitamin A +957.1%
Contains more Vitamin KVitamin K +193.7%
Contains more FolateFolate +15.2%
Contains more Vitamin CVitamin C +32.6%
Contains more Vitamin EVitamin E +86.4%
Contains more Vitamin B1Vitamin B1 +17.1%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin B3Vitamin B3 +95.7%
Contains more Vitamin B5Vitamin B5 +67.9%
Contains more Vitamin B6Vitamin B6 +56.7%
Contains more CholineCholine +12.5%
~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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +34.6%
Contains more FatsFats +46.7%
Contains more CarbsCarbs +142.9%
~equal in Water ~90.32g
~equal in Other ~0.66g

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
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -60%
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +37.8%

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
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +319.4%
Contains more FructoseFructose +223.3%
~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 Green bean raw
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lettuce Green bean raw DV% diff.
Vitamin K 126.3µg 43µg 69%
Vitamin A 370µg 35µg 37%
Fiber 1.3g 2.7g 6%
Vitamin B6 0.09mg 0.141mg 4%
Copper 0.029mg 0.069mg 4%
Vitamin C 9.2mg 12.2mg 3%
Magnesium 13mg 25mg 3%
Vitamin B5 0.134mg 0.225mg 2%
Vitamin B3 0.375mg 0.734mg 2%
Iron 0.86mg 1.03mg 2%
Vitamin B2 0.08mg 0.104mg 2%
Calories 15kcal 31kcal 1%
Folate 38µg 33µg 1%
Protein 1.36g 1.83g 1%
Manganese 0.25mg 0.216mg 1%
Vitamin E 0.22mg 0.41mg 1%
Vitamin B1 0.07mg 0.082mg 1%
Sodium 28mg 6mg 1%
Potassium 194mg 211mg 1%
Phosphorus 29mg 38mg 1%
Carbs 2.87g 6.97g 1%
Fructose 0.43g 1.39g 1%
Zinc 0.18mg 0.24mg 1%
Fats 0.15g 0.22g 0%
Net carbs 1.57g 4.27g N/A
Calcium 36mg 37mg 0%
Sugar 0.78g 3.26g N/A
Starch 0g 0.88g 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.02g 0.05g 0%
Choline 13.6mg 15.3mg 0%
Monounsaturated fat 0.006g 0.01g 0%
Polyunsaturated fat 0.082g 0.113g 0%
Tryptophan 0.009mg 0.019mg 0%
Threonine 0.059mg 0.079mg 0%
Isoleucine 0.084mg 0.066mg 0%
Leucine 0.079mg 0.112mg 0%
Lysine 0.084mg 0.088mg 0%
Methionine 0.016mg 0.022mg 0%
Phenylalanine 0.055mg 0.067mg 0%
Valine 0.07mg 0.09mg 0%
Histidine 0.022mg 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Green 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
23%
Green bean raw
Minerals Daily Need Coverage Score
14%
Lettuce
16%
Green bean raw

Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 2.48g)
Which food is lower in Saturated fat?
Lettuce
Lettuce is lower in Saturated fat (difference - 0.03g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $1.3)
Which food contains less Sodium?
Green bean raw
Green bean raw contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Green bean raw
Green bean raw is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Green bean raw
Green bean raw is relatively richer in minerals
Which food is richer in vitamins?
Green bean raw
Green bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.