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Lettuce vs. Soy sauce — In-Depth Nutrition Comparison

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What are the main differences between Lettuce and Soy sauce?

  • Lettuce is richer in Vitamin K, Vitamin A RAE, and Vitamin C, yet Soy sauce is richer in Manganese, Phosphorus, Magnesium, Vitamin B3, Iron, and Potassium.
  • Soy sauce's daily need coverage for Sodium is 238% higher.
  • Lettuce contains less Sodium.

We used Lettuce, green leaf, raw and Soy sauce made from soy and wheat (shoyu) types in this comparison.

Infographic

Lettuce vs Soy sauce infographic
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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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +20%
Contains more MagnesiumMagnesium +469.2%
Contains more PotassiumPotassium +124.2%
Contains more IronIron +68.6%
Contains more CopperCopper +48.3%
Contains more ZincZinc +383.3%
Contains more PhosphorusPhosphorus +472.4%
Contains more ManganeseManganese +307.2%
~equal in Calcium ~33mg

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% 444% 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% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +112.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +171.4%
Contains more Vitamin B2Vitamin B2 +106.3%
Contains more Vitamin B3Vitamin B3 +485.6%
Contains more Vitamin B5Vitamin B5 +121.6%
Contains more Vitamin B6Vitamin B6 +64.4%
Contains more CholineCholine +34.6%
~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
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more WaterWater +33.5%
Contains more ProteinProtein +498.5%
Contains more FatsFats +280%
Contains more CarbsCarbs +71.8%
Contains more OtherOther +2276.6%

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
17% 21% 62%
Saturated Fat: Sat. Fat 0.073 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains less Sat. FatSaturated Fat -72.6%
Contains more Mono. FatMonounsaturated Fat +1366.7%
Contains more Poly. FatPolyunsaturated fat +220.7%

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
25% 75%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +20%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +∞%
~equal in Starch ~0g
~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 Soy sauce
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lettuce Soy sauce Opinion
Calories 15kcal 53kcal Soy sauce
Protein 1.36g 8.14g Soy sauce
Fats 0.15g 0.57g Soy sauce
Vitamin C 9.2mg 0mg Lettuce
Net carbs 1.57g 4.13g Soy sauce
Carbs 2.87g 4.93g Soy sauce
Magnesium 13mg 74mg Soy sauce
Calcium 36mg 33mg Lettuce
Potassium 194mg 435mg Soy sauce
Iron 0.86mg 1.45mg Soy sauce
Sugar 0.78g 0.4g Soy sauce
Fiber 1.3g 0.8g Lettuce
Copper 0.029mg 0.043mg Soy sauce
Zinc 0.18mg 0.87mg Soy sauce
Phosphorus 29mg 166mg Soy sauce
Sodium 28mg 5493mg Lettuce
Vitamin A 7405IU 0IU Lettuce
Vitamin A RAE 370µg 0µg Lettuce
Vitamin E 0.22mg 0mg Lettuce
Manganese 0.25mg 1.018mg Soy sauce
Selenium 0.6µg 0.5µg Lettuce
Vitamin B1 0.07mg 0.033mg Lettuce
Vitamin B2 0.08mg 0.165mg Soy sauce
Vitamin B3 0.375mg 2.196mg Soy sauce
Vitamin B5 0.134mg 0.297mg Soy sauce
Vitamin B6 0.09mg 0.148mg Soy sauce
Vitamin K 126.3µg 0µg Lettuce
Folate 38µg 14µg Lettuce
Choline 13.6mg 18.3mg Soy sauce
Saturated Fat 0.02g 0.073g Lettuce
Monounsaturated Fat 0.006g 0.088g Soy sauce
Polyunsaturated fat 0.082g 0.263g Soy sauce
Tryptophan 0.009mg 0.096mg Soy sauce
Threonine 0.059mg 0.271mg Soy sauce
Isoleucine 0.084mg 0.318mg Soy sauce
Leucine 0.079mg 0.537mg Soy sauce
Lysine 0.084mg 0.381mg Soy sauce
Methionine 0.016mg 0.097mg Soy sauce
Phenylalanine 0.055mg 0.353mg Soy sauce
Valine 0.07mg 0.332mg Soy sauce
Histidine 0.022mg 0.174mg Soy sauce
Fructose 0.43g 0g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Soy sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
69%
Lettuce
12%
Soy sauce
Minerals Daily Need Coverage Score
14%
Lettuce
112%
Soy sauce

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 5465mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.053g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $2.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.