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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 A, vitamin K, and iron; however, green beans are richer in fiber and vitamin C.
  • Red leaf lettuce covers your daily vitamin A needs 137% more than green beans.
  • Green beans have 3 times less vitamin K than red leaf lettuce. Red leaf lettuce has 140.3µg of vitamin K, while green beans have 47.9µg.
  • 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% 125% 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% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin AVitamin A +1071.9%
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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Green beans DV% diff.
Vitamin K 140.3µg 47.9µg 77%
Vitamin A 375µg 32µg 38%
Fiber 0.9g 3.2g 9%
Iron 1.2mg 0.65mg 7%
Vitamin C 3.7mg 9.7mg 7%
Manganese 0.203mg 0.285mg 4%
Vitamin B6 0.1mg 0.056mg 3%
Copper 0.028mg 0.057mg 3%
Selenium 1.5µg 0.2µg 2%
Vitamin B2 0.077mg 0.097mg 2%
Vitamin E 0.15mg 0.46mg 2%
Vitamin B3 0.321mg 0.614mg 2%
Carbs 2.26g 7.88g 2%
Vitamin B5 0.144mg 0.074mg 1%
Protein 1.33g 1.89g 1%
Folate 36µg 33µg 1%
Choline 11.8mg 16.9mg 1%
Calories 16kcal 35kcal 1%
Vitamin B1 0.064mg 0.074mg 1%
Sodium 25mg 1mg 1%
Potassium 187mg 146mg 1%
Calcium 33mg 44mg 1%
Magnesium 12mg 18mg 1%
Fats 0.22g 0.28g 0%
Net carbs 1.36g 4.68g N/A
Sugar 0.48g 3.63g N/A
Zinc 0.2mg 0.25mg 0%
Phosphorus 28mg 29mg 0%
Saturated fat 0.017g 0.064g 0%
Monounsaturated fat 0.005g 0.011g 0%
Polyunsaturated fat 0.072g 0.145g 0%
Tryptophan 0.022mg 0.02mg 0%
Threonine 0.048mg 0.082mg 0%
Isoleucine 0.038mg 0.069mg 0%
Leucine 0.07mg 0.116mg 0%
Lysine 0.045mg 0.091mg 0%
Methionine 0.016mg 0.023mg 0%
Phenylalanine 0.067mg 0.069mg 0%
Valine 0.048mg 0.093mg 0%
Histidine 0.019mg 0.035mg 0%
Fructose 0.28g 0%

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%

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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.