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  6. Lettuce vs. Soup beans

Lettuce vs. Soup beans — In-Depth Nutrition Comparison

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Significant differences between Lettuce and Soup beans

  • Lettuce has more Vitamin A RAE, Vitamin C, and Folate, however, Soup beans are richer in Copper, Fiber, Selenium, and Iron.
  • Lettuce covers your daily Vitamin A RAE needs 32% more than Soup beans.
  • Soup beans have 5 times less Vitamin C than Lettuce. Lettuce has 9.2mg of Vitamin C, while Soup beans have 1.8mg.
  • Lettuce contains less Sodium.

Specific food types used in this comparison are Lettuce, green leaf, raw and Soup, bean with ham, canned, chunky, ready-to-serve.

Infographic

Lettuce vs Soup beans 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.
Lettuce
Lettuce
3
:
7
Soup beans
Soup beans
Contains more Calcium +12.5%
Contains more Potassium +10.9%
Contains less Sodium -93%
Contains more Iron +54.7%
Contains more Magnesium +46.2%
Contains more Phosphorus +103.4%
Contains more Zinc +144.4%
Contains more Copper +451.7%
Contains more Manganese +16%
Contains more Selenium +1050%
Equal in Potassium - 175
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Soup beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 14% 26% 16% 53% 12% 54% 38% 38%
Contains more Calcium +12.5%
Contains more Potassium +10.9%
Contains less Sodium -93%
Contains more Iron +54.7%
Contains more Magnesium +46.2%
Contains more Phosphorus +103.4%
Contains more Zinc +144.4%
Contains more Copper +451.7%
Contains more Manganese +16%
Contains more Selenium +1050%
Equal in Potassium - 175

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.
Lettuce
Lettuce
10
:
2
Soup beans
Soup beans
Contains more Vitamin A +355.4%
Contains more Vitamin C +411.1%
Contains more Vitamin B1 +16.7%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B5 +235%
Contains more Vitamin B6 +80%
Contains more Folate +216.7%
Contains more Vitamin B3 +86.7%
Contains more Vitamin B12 +∞%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Soup beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 98% 0% 0% 6% 15% 14% 14% 3% 12% 9% 4% 0%
Contains more Vitamin A +355.4%
Contains more Vitamin C +411.1%
Contains more Vitamin B1 +16.7%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B5 +235%
Contains more Vitamin B6 +80%
Contains more Folate +216.7%
Contains more Vitamin B3 +86.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lettuce
Lettuce
1
:
4
Soup beans
Soup beans
Contains more Water +20.8%
Contains more Protein +281.6%
Contains more Fats +2233.3%
Contains more Carbs +288.9%
Contains more Other +137.5%
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Soup beans
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more Water +20.8%
Contains more Protein +281.6%
Contains more Fats +2233.3%
Contains more Carbs +288.9%
Contains more Other +137.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lettuce
Lettuce
1
:
2
Soup beans
Soup beans
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +26233.3%
Contains more Polyunsaturated fat +375.6%
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Soup beans
41% 47% 12%
Saturated Fat: 1.37 g
Monounsaturated Fat: 1.58 g
Polyunsaturated fat: 0.39 g
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +26233.3%
Contains more Polyunsaturated fat +375.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Soup beans Opinion
Net carbs 1.57g 6.56g Soup beans
Protein 1.36g 5.19g Soup beans
Fats 0.15g 3.5g Soup beans
Carbs 2.87g 11.16g Soup beans
Calories 15kcal 95kcal Soup beans
Fructose 0.43g Lettuce
Sugar 0.78g Soup beans
Fiber 1.3g 4.6g Soup beans
Calcium 36mg 32mg Lettuce
Iron 0.86mg 1.33mg Soup beans
Magnesium 13mg 19mg Soup beans
Phosphorus 29mg 59mg Soup beans
Potassium 194mg 175mg Lettuce
Sodium 28mg 400mg Lettuce
Zinc 0.18mg 0.44mg Soup beans
Copper 0.029mg 0.16mg Soup beans
Manganese 0.25mg 0.29mg Soup beans
Selenium 0.6µg 6.9µg Soup beans
Vitamin A 7405IU 1626IU Lettuce
Vitamin A RAE 370µg 81µg Lettuce
Vitamin E 0.22mg Lettuce
Vitamin C 9.2mg 1.8mg Lettuce
Vitamin B1 0.07mg 0.06mg Lettuce
Vitamin B2 0.08mg 0.06mg Lettuce
Vitamin B3 0.375mg 0.7mg Soup beans
Vitamin B5 0.134mg 0.04mg Lettuce
Vitamin B6 0.09mg 0.05mg Lettuce
Folate 38µg 12µg Lettuce
Vitamin B12 0µg 0.03µg Soup beans
Vitamin K 126.3µg Lettuce
Tryptophan 0.009mg Lettuce
Threonine 0.059mg Lettuce
Isoleucine 0.084mg Lettuce
Leucine 0.079mg Lettuce
Lysine 0.084mg Lettuce
Methionine 0.016mg Lettuce
Phenylalanine 0.055mg Lettuce
Valine 0.07mg Lettuce
Histidine 0.022mg Lettuce
Cholesterol 0mg 9mg Lettuce
Saturated Fat 0.02g 1.37g Lettuce
Monounsaturated Fat 0.006g 1.58g Soup beans
Polyunsaturated fat 0.082g 0.39g Soup beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Soup beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
75%
Lettuce
14%
Soup beans
Minerals Daily Need Coverage Score
14%
Lettuce
31%
Soup beans

Comparison summary

Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 0.78g)
Which food is cheaper?
Soup beans
Soup beans is cheaper (difference - $0.5)
Which food is richer in minerals?
Soup beans
Soup beans is relatively richer in minerals
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 372mg)
Which food is lower in Cholesterol?
Lettuce
Lettuce is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 1.35g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Lettuce
Lettuce is relatively richer in vitamins

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.