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  6. Lettuce vs. Soy milk

Lettuce vs. Soy milk — In-Depth Nutrition Comparison

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Summary of differences between Lettuce and Soy milk

  • Lettuce has more Vitamin K, Vitamin A RAE, and Vitamin C, while Soy milk has more Copper, and Selenium.
  • Lettuce covers your daily need of Vitamin K 103% more than Soy milk.

These are the specific foods used in this comparison Lettuce, green leaf, raw and Soymilk, original and vanilla, unfortified.

Infographic

Lettuce vs Soy milk 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
6
:
4
Soy milk
Soy milk
Contains more Calcium +44%
Contains more Iron +34.4%
Contains more Potassium +64.4%
Contains less Sodium -45.1%
Contains more Zinc +50%
Contains more Manganese +12.1%
Contains more Magnesium +92.3%
Contains more Phosphorus +79.3%
Contains more Copper +341.4%
Contains more Selenium +700%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Contains more Calcium +44%
Contains more Iron +34.4%
Contains more Potassium +64.4%
Contains less Sodium -45.1%
Contains more Zinc +50%
Contains more Manganese +12.1%
Contains more Magnesium +92.3%
Contains more Phosphorus +79.3%
Contains more Copper +341.4%
Contains more Selenium +700%

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
8
:
2
Soy milk
Soy milk
Contains more Vitamin A +246733.3%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +16.7%
Contains more Vitamin B2 +15.9%
Contains more Vitamin B6 +16.9%
Contains more Folate +111.1%
Contains more Vitamin K +4110%
Contains more Vitamin B3 +36.8%
Contains more Vitamin B5 +178.4%
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%
Soy milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
Contains more Vitamin A +246733.3%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +16.7%
Contains more Vitamin B2 +15.9%
Contains more Vitamin B6 +16.9%
Contains more Folate +111.1%
Contains more Vitamin K +4110%
Contains more Vitamin B3 +36.8%
Contains more Vitamin B5 +178.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lettuce
Lettuce
1
:
4
Soy milk
Soy milk
Contains more Protein +140.4%
Contains more Fats +1066.7%
Contains more Carbs +118.8%
Equal in Water - 88.05
Equal in Other - 0.65
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Soy milk
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more Protein +140.4%
Contains more Fats +1066.7%
Contains more Carbs +118.8%
Equal in Water - 88.05
Equal in Other - 0.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lettuce
Lettuce
1
:
2
Soy milk
Soy milk
Contains less Saturated Fat -90.2%
Contains more Monounsaturated Fat +6583.3%
Contains more Polyunsaturated fat +1072%
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Contains less Saturated Fat -90.2%
Contains more Monounsaturated Fat +6583.3%
Contains more Polyunsaturated fat +1072%

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 milk
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Lettuce Soy milk Opinion
Net carbs 1.57g 5.68g Soy milk
Protein 1.36g 3.27g Soy milk
Fats 0.15g 1.75g Soy milk
Carbs 2.87g 6.28g Soy milk
Calories 15kcal 54kcal Soy milk
Fructose 0.43g Lettuce
Sugar 0.78g 3.99g Lettuce
Fiber 1.3g 0.6g Lettuce
Calcium 36mg 25mg Lettuce
Iron 0.86mg 0.64mg Lettuce
Magnesium 13mg 25mg Soy milk
Phosphorus 29mg 52mg Soy milk
Potassium 194mg 118mg Lettuce
Sodium 28mg 51mg Lettuce
Zinc 0.18mg 0.12mg Lettuce
Copper 0.029mg 0.128mg Soy milk
Manganese 0.25mg 0.223mg Lettuce
Selenium 0.6µg 4.8µg Soy milk
Vitamin A 7405IU 3IU Lettuce
Vitamin A RAE 370µg 0µg Lettuce
Vitamin E 0.22mg 0.11mg Lettuce
Vitamin C 9.2mg 0mg Lettuce
Vitamin B1 0.07mg 0.06mg Lettuce
Vitamin B2 0.08mg 0.069mg Lettuce
Vitamin B3 0.375mg 0.513mg Soy milk
Vitamin B5 0.134mg 0.373mg Soy milk
Vitamin B6 0.09mg 0.077mg Lettuce
Folate 38µg 18µg Lettuce
Vitamin K 126.3µg 3µg Lettuce
Tryptophan 0.009mg 0.038mg Soy milk
Threonine 0.059mg 0.108mg Soy milk
Isoleucine 0.084mg 0.114mg Soy milk
Leucine 0.079mg 0.186mg Soy milk
Lysine 0.084mg 0.131mg Soy milk
Methionine 0.016mg 0.027mg Soy milk
Phenylalanine 0.055mg 0.113mg Soy milk
Valine 0.07mg 0.117mg Soy milk
Histidine 0.022mg 0.061mg Soy milk
Saturated Fat 0.02g 0.205g Lettuce
Monounsaturated Fat 0.006g 0.401g Soy milk
Polyunsaturated fat 0.082g 0.961g Soy milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Soy milk
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
9%
Soy milk
Minerals Daily Need Coverage Score
14%
Lettuce
19%
Soy milk

Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 3.21g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.185g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 5)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $1.3)
Which food is richer in vitamins?
Lettuce
Lettuce is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.