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  6. Lettuce vs. Chickpea raw

Lettuce vs. Chickpea raw — In-Depth Nutrition Comparison

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How are lettuce and chickpea raw different?

  • Lettuce is higher in vitamin A and vitamin K; however, chickpea raw is richer in manganese, folate, copper, fiber, iron, vitamin B6, vitamin B1, and phosphorus.
  • Daily need coverage for manganese for chickpea raw is 915% higher.
  • Lettuce contains 111 times more vitamin A than chickpea raw. While lettuce contains 7405IU of vitamin A, chickpea raw contains only 67IU.

Lettuce, green leaf, raw and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw are the varieties used in this article.

Infographic

Lettuce vs Chickpea 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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +507.7%
Contains more CalciumCalcium +58.3%
Contains more PotassiumPotassium +270.1%
Contains more IronIron +401.2%
Contains more CopperCopper +2162.1%
Contains more ZincZinc +1433.3%
Contains more PhosphorusPhosphorus +769%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +8422.4%

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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin CVitamin C +130%
Contains more Vitamin AVitamin A +12233.3%
Contains more Vitamin KVitamin K +1303.3%
Contains more Vitamin EVitamin E +272.7%
Contains more Vitamin B1Vitamin B1 +581.4%
Contains more Vitamin B2Vitamin B2 +165%
Contains more Vitamin B3Vitamin B3 +310.9%
Contains more Vitamin B5Vitamin B5 +1085.1%
Contains more Vitamin B6Vitamin B6 +494.4%
Contains more FolateFolate +1365.8%
Contains more CholineCholine +630.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lettuce Chickpea raw DV% diff.
Manganese 0.25mg 21.306mg 915%
Folate 38µg 557µg 130%
Vitamin K 126.3µg 9µg 98%
Copper 0.029mg 0.656mg 70%
Fiber 1.3g 12.2g 44%
Iron 0.86mg 4.31mg 43%
Vitamin A 370µg 3µg 41%
Protein 1.36g 20.47g 38%
Vitamin B1 0.07mg 0.477mg 34%
Vitamin B6 0.09mg 0.535mg 34%
Phosphorus 29mg 252mg 32%
Vitamin B5 0.134mg 1.588mg 29%
Zinc 0.18mg 2.76mg 23%
Carbs 2.87g 62.95g 20%
Polyunsaturated fat 0.082g 2.731g 18%
Calories 15kcal 378kcal 18%
Magnesium 13mg 79mg 16%
Choline 13.6mg 99.3mg 16%
Potassium 194mg 718mg 15%
Vitamin B2 0.08mg 0.212mg 10%
Fats 0.15g 6.04g 9%
Vitamin B3 0.375mg 1.541mg 7%
Vitamin C 9.2mg 4mg 6%
Vitamin E 0.22mg 0.82mg 4%
Saturated fat 0.02g 0.603g 3%
Monounsaturated fat 0.006g 1.377g 3%
Calcium 36mg 57mg 2%
Fructose 0.43g 1%
Selenium 0.6µg 0µg 1%
Net carbs 1.57g 50.75g N/A
Sugar 0.78g 10.7g N/A
Sodium 28mg 24mg 0%
Tryptophan 0.009mg 0.2mg 0%
Threonine 0.059mg 0.766mg 0%
Isoleucine 0.084mg 0.882mg 0%
Leucine 0.079mg 1.465mg 0%
Lysine 0.084mg 1.377mg 0%
Methionine 0.016mg 0.27mg 0%
Phenylalanine 0.055mg 1.103mg 0%
Valine 0.07mg 0.865mg 0%
Histidine 0.022mg 0.566mg 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
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more WaterWater +1136.7%
Contains more ProteinProtein +1405.1%
Contains more FatsFats +3926.7%
Contains more CarbsCarbs +2093.4%
Contains more OtherOther +346.9%

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
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains less Sat. FatSaturated fat -96.7%
Contains more Mono. FatMonounsaturated fat +22850%
Contains more Poly. FatPolyunsaturated fat +3230.5%

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.