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  6. Red leaf lettuce vs. Edamame

Red leaf lettuce vs. Edamame — In-Depth Nutrition Comparison

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How are red leaf lettuce and edamame different?

  • Red leaf lettuce is higher in vitamin A and vitamin K; however, edamame is richer in folate, manganese, copper, phosphorus, fiber, iron, magnesium, and vitamin B1.
  • Daily need coverage for vitamin A for red leaf lettuce is 144% higher.
  • Red leaf lettuce contains 5 times more vitamin K than edamame. While red leaf lettuce contains 140.3µg of vitamin K, edamame contains only 26.7µg.

Lettuce, red leaf, raw and Edamame, frozen, prepared are the varieties used in this article.

Infographic

Red leaf lettuce vs Edamame 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 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 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
Contains more SeleniumSelenium +87.5%
Contains more MagnesiumMagnesium +433.3%
Contains more CalciumCalcium +90.9%
Contains more PotassiumPotassium +133.2%
Contains more IronIron +89.2%
Contains more CopperCopper +1132.1%
Contains more ZincZinc +585%
Contains more PhosphorusPhosphorus +503.6%
Contains less SodiumSodium -76%
Contains more ManganeseManganese +404.4%

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 20% 5% 14% 0% 50% 36% 17% 24% 23% 0% 67% 233% 31%
Contains more Vitamin AVitamin A +2400%
Contains more Vitamin KVitamin K +425.5%
Contains more Vitamin CVitamin C +64.9%
Contains more Vitamin EVitamin E +353.3%
Contains more Vitamin B1Vitamin B1 +212.5%
Contains more Vitamin B2Vitamin B2 +101.3%
Contains more Vitamin B3Vitamin B3 +185%
Contains more Vitamin B5Vitamin B5 +174.3%
Contains more FolateFolate +763.9%
Contains more CholineCholine +377.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.1mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Edamame DV% diff.
Vitamin K 140.3µg 26.7µg 95%
Folate 36µg 311µg 69%
Vitamin A 375µg 15µg 40%
Manganese 0.203mg 1.024mg 36%
Copper 0.028mg 0.345mg 35%
Protein 1.33g 11.91g 21%
Phosphorus 28mg 169mg 20%
Fiber 0.9g 5.2g 17%
Polyunsaturated fat 0.072g 2.156g 14%
Iron 1.2mg 2.27mg 13%
Magnesium 12mg 64mg 12%
Zinc 0.2mg 1.37mg 11%
Vitamin B1 0.064mg 0.2mg 11%
Choline 11.8mg 56.3mg 8%
Fats 0.22g 5.2g 8%
Potassium 187mg 436mg 7%
Vitamin B2 0.077mg 0.155mg 6%
Vitamin B5 0.144mg 0.395mg 5%
Calories 16kcal 121kcal 5%
Vitamin B3 0.321mg 0.915mg 4%
Vitamin E 0.15mg 0.68mg 4%
Calcium 33mg 63mg 3%
Saturated fat 0.017g 0.62g 3%
Monounsaturated fat 0.005g 1.282g 3%
Vitamin C 3.7mg 6.1mg 3%
Carbs 2.26g 8.91g 2%
Selenium 1.5µg 0.8µg 1%
Sodium 25mg 6mg 1%
Starch 0g 1.51g 1%
Net carbs 1.36g 3.71g N/A
Sugar 0.48g 2.18g N/A
Vitamin B6 0.1mg 0.1mg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.022mg 0.126mg 0%
Threonine 0.048mg 0.331mg 0%
Isoleucine 0.038mg 0.3mg 0%
Leucine 0.07mg 0.745mg 0%
Lysine 0.045mg 0.745mg 0%
Methionine 0.016mg 0.141mg 0%
Phenylalanine 0.067mg 0.488mg 0%
Valine 0.048mg 0.324mg 0%
Histidine 0.019mg 0.267mg 0%
Fructose 0.28g 0.12g 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.789g N/A

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
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Contains more WaterWater +31.4%
Contains more ProteinProtein +795.5%
Contains more FatsFats +2263.6%
Contains more CarbsCarbs +294.2%
Contains more OtherOther +120%

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
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +25540%
Contains more Poly. FatPolyunsaturated fat +2894.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
42% 58%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.2 g
Fructose: 0.28 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
41% 30% 3% 26%
Starch: 1.51 g
Sucrose: 1.12 g
Glucose: 0 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0.95 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +133.3%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.