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  6. Red leaf lettuce vs. Green beans

Red leaf lettuce vs. Green beans — In-Depth Nutrition Comparison

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Significant differences between Red leaf lettuce and Green beans

  • Red leaf lettuce has more Vitamin K, Vitamin A, and Iron, however, Green beans are richer in Fiber, and Vitamin C.
  • Red leaf lettuce covers your daily Vitamin K needs 77% more than Green beans.
  • Green beans have 12 times less Vitamin A than Red leaf lettuce. Red leaf lettuce has 375µg of Vitamin A, while Green beans have 32µg.
  • Red leaf lettuce contains less Sugar.

Specific food types used in this comparison are Lettuce, red leaf, raw and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Red leaf lettuce vs Green 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more PotassiumPotassium +28.1%
Contains more IronIron +84.6%
Contains more SeleniumSelenium +650%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +33.3%
Contains more CopperCopper +103.6%
Contains more ZincZinc +25%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +40.4%
~equal in Phosphorus ~29mg

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 12% 450% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
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 32% 38% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin AVitamin A +1083.6%
Contains more Vitamin B5Vitamin B5 +94.6%
Contains more Vitamin B6Vitamin B6 +78.6%
Contains more Vitamin KVitamin K +192.9%
Contains more Vitamin CVitamin C +162.2%
Contains more Vitamin EVitamin E +206.7%
Contains more Vitamin B1Vitamin B1 +15.6%
Contains more Vitamin B2Vitamin B2 +26%
Contains more Vitamin B3Vitamin B3 +91.3%
Contains more CholineCholine +43.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~33µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +42.1%
Contains more FatsFats +27.3%
Contains more CarbsCarbs +248.7%
Contains more OtherOther +32.7%
~equal in Water ~89.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 5% 77%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
29% 5% 66%
Saturated Fat: Sat. Fat 0.064 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains less Sat. FatSaturated Fat -73.4%
Contains more Mono. FatMonounsaturated Fat +120%
Contains more Poly. FatPolyunsaturated fat +101.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Green beans Opinion
Calories 16kcal 35kcal Green beans
Protein 1.33g 1.89g Green beans
Fats 0.22g 0.28g Green beans
Vitamin C 3.7mg 9.7mg Green beans
Net carbs 1.36g 4.68g Green beans
Carbs 2.26g 7.88g Green beans
Magnesium 12mg 18mg Green beans
Calcium 33mg 44mg Green beans
Potassium 187mg 146mg Red leaf lettuce
Iron 1.2mg 0.65mg Red leaf lettuce
Sugar 0.48g 3.63g Red leaf lettuce
Fiber 0.9g 3.2g Green beans
Copper 0.028mg 0.057mg Green beans
Zinc 0.2mg 0.25mg Green beans
Phosphorus 28mg 29mg Green beans
Sodium 25mg 1mg Green beans
Vitamin A 7492IU 633IU Red leaf lettuce
Vitamin A 375µg 32µg Red leaf lettuce
Vitamin E 0.15mg 0.46mg Green beans
Manganese 0.203mg 0.285mg Green beans
Selenium 1.5µg 0.2µg Red leaf lettuce
Vitamin B1 0.064mg 0.074mg Green beans
Vitamin B2 0.077mg 0.097mg Green beans
Vitamin B3 0.321mg 0.614mg Green beans
Vitamin B5 0.144mg 0.074mg Red leaf lettuce
Vitamin B6 0.1mg 0.056mg Red leaf lettuce
Vitamin K 140.3µg 47.9µg Red leaf lettuce
Folate 36µg 33µg Red leaf lettuce
Choline 11.8mg 16.9mg Green beans
Saturated Fat 0.017g 0.064g Red leaf lettuce
Monounsaturated Fat 0.005g 0.011g Green beans
Polyunsaturated fat 0.072g 0.145g Green beans
Tryptophan 0.022mg 0.02mg Red leaf lettuce
Threonine 0.048mg 0.082mg Green beans
Isoleucine 0.038mg 0.069mg Green beans
Leucine 0.07mg 0.116mg Green beans
Lysine 0.045mg 0.091mg Green beans
Methionine 0.016mg 0.023mg Green beans
Phenylalanine 0.067mg 0.069mg Green beans
Valine 0.048mg 0.093mg Green beans
Histidine 0.019mg 0.035mg Green beans
Fructose 0.28g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Green beans
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
71%
Red leaf lettuce
23%
Green beans
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
14%
Green beans

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 3.15g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.047g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 20)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $1.8)
Which food contains less Sodium?
Green beans
Green beans contains less Sodium (difference - 24mg)
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.
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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/nutrients
  2. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.