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  6. Lettuce vs. Soybean raw

Lettuce vs. Soybean raw — In-Depth Nutrition Comparison

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Differences between lettuce and soybean raw

  • Lettuce has more vitamin A and vitamin K, while soybean raw has more iron, copper, manganese, phosphorus, folate, vitamin B1, magnesium, and vitamin B2.
  • Soybean raw's daily need coverage for iron is 186% higher.
  • Soybean raw contains 337 times less vitamin A than lettuce. Lettuce contains 7405IU of vitamin A, while soybean raw contains 22IU.
  • Soybean raw has a lower glycemic index. The glycemic index of soybean raw is 14, while the glycemic index of lettuce is 32.

The food types used in this comparison are Lettuce, green leaf, raw and Soybeans, mature seeds, raw.

Infographic

Lettuce vs Soybean 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +2053.8%
Contains more CalciumCalcium +669.4%
Contains more PotassiumPotassium +826.3%
Contains more IronIron +1725.6%
Contains more CopperCopper +5617.2%
Contains more ZincZinc +2616.7%
Contains more PhosphorusPhosphorus +2327.6%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +906.8%
Contains more SeleniumSelenium +2866.7%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +53.3%
Contains more Vitamin AVitamin A +36900%
Contains more Vitamin KVitamin K +168.7%
Contains more Vitamin EVitamin E +286.4%
Contains more Vitamin B1Vitamin B1 +1148.6%
Contains more Vitamin B2Vitamin B2 +987.5%
Contains more Vitamin B3Vitamin B3 +332.8%
Contains more Vitamin B5Vitamin B5 +491.8%
Contains more Vitamin B6Vitamin B6 +318.9%
Contains more FolateFolate +886.8%
Contains more CholineCholine +752.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lettuce Soybean raw DV% diff.
Iron 0.86mg 15.7mg 186%
Copper 0.029mg 1.658mg 181%
Manganese 0.25mg 2.517mg 99%
Phosphorus 29mg 704mg 96%
Folate 38µg 375µg 84%
Polyunsaturated fat 0.082g 11.255g 74%
Protein 1.36g 36.49g 70%
Vitamin B1 0.07mg 0.874mg 67%
Vitamin K 126.3µg 47µg 66%
Magnesium 13mg 280mg 64%
Vitamin B2 0.08mg 0.87mg 61%
Potassium 194mg 1797mg 47%
Zinc 0.18mg 4.89mg 43%
Vitamin A 370µg 1µg 41%
Fiber 1.3g 9.3g 32%
Selenium 0.6µg 17.8µg 31%
Fats 0.15g 19.94g 30%
Calcium 36mg 277mg 24%
Vitamin B6 0.09mg 0.377mg 22%
Calories 15kcal 446kcal 22%
Choline 13.6mg 115.9mg 19%
Vitamin B5 0.134mg 0.793mg 13%
Saturated fat 0.02g 2.884g 13%
Monounsaturated fat 0.006g 4.404g 11%
Carbs 2.87g 30.16g 9%
Vitamin B3 0.375mg 1.623mg 8%
Vitamin E 0.22mg 0.85mg 4%
Vitamin C 9.2mg 6mg 4%
Fructose 0.43g 1%
Sodium 28mg 2mg 1%
Net carbs 1.57g 20.86g N/A
Sugar 0.78g 7.33g N/A
Tryptophan 0.009mg 0.591mg 0%
Threonine 0.059mg 1.766mg 0%
Isoleucine 0.084mg 1.971mg 0%
Leucine 0.079mg 3.309mg 0%
Lysine 0.084mg 2.706mg 0%
Methionine 0.016mg 0.547mg 0%
Phenylalanine 0.055mg 2.122mg 0%
Valine 0.07mg 2.029mg 0%
Histidine 0.022mg 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +1012.2%
Contains more ProteinProtein +2583.1%
Contains more FatsFats +13193.3%
Contains more CarbsCarbs +950.9%
Contains more OtherOther +660.9%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +73300%
Contains more Poly. FatPolyunsaturated fat +13625.6%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.