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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 K, and Vitamin A RAE, however, Edamame is richer in Folate, Manganese, Copper, Phosphorus, Fiber, Iron, Magnesium, and Vitamin B1.
  • Daily need coverage for Vitamin K from Red leaf lettuce is 95% higher.
  • Red leaf lettuce contains 25 times more Vitamin A RAE than Edamame. While Red leaf lettuce contains 375µg of Vitamin A RAE, Edamame contains only 15µg.

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

Infographic

Red leaf lettuce vs Edamame 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.
Red leaf lettuce
Red leaf lettuce
1
:
9
Edamame
Edamame
Contains more Selenium +87.5%
Contains more Calcium +90.9%
Contains more Iron +89.2%
Contains more Magnesium +433.3%
Contains more Phosphorus +503.6%
Contains more Potassium +133.2%
Contains less Sodium -76%
Contains more Zinc +585%
Contains more Copper +1132.1%
Contains more Manganese +404.4%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Contains more Selenium +87.5%
Contains more Calcium +90.9%
Contains more Iron +89.2%
Contains more Magnesium +433.3%
Contains more Phosphorus +503.6%
Contains more Potassium +133.2%
Contains less Sodium -76%
Contains more Zinc +585%
Contains more Copper +1132.1%
Contains more Manganese +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.
Red leaf lettuce
Red leaf lettuce
2
:
7
Edamame
Edamame
Contains more Vitamin A +2414.1%
Contains more Vitamin K +425.5%
Contains more Vitamin E +353.3%
Contains more Vitamin C +64.9%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B2 +101.3%
Contains more Vitamin B3 +185%
Contains more Vitamin B5 +174.3%
Contains more Folate +763.9%
Equal in Vitamin B6 - 0.1
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Edamame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 67%
Contains more Vitamin A +2414.1%
Contains more Vitamin K +425.5%
Contains more Vitamin E +353.3%
Contains more Vitamin C +64.9%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B2 +101.3%
Contains more Vitamin B3 +185%
Contains more Vitamin B5 +174.3%
Contains more Folate +763.9%
Equal in Vitamin B6 - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
1
:
4
Edamame
Edamame
Contains more Water +31.4%
Contains more Protein +795.5%
Contains more Fats +2263.6%
Contains more Carbs +294.2%
Contains more Other +120%
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Edamame
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 Water +31.4%
Contains more Protein +795.5%
Contains more Fats +2263.6%
Contains more Carbs +294.2%
Contains more Other +120%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
1
:
2
Edamame
Edamame
Contains less Saturated Fat -97.3%
Contains more Monounsaturated Fat +25540%
Contains more Polyunsaturated fat +2894.4%
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Contains less Saturated Fat -97.3%
Contains more Monounsaturated Fat +25540%
Contains more Polyunsaturated fat +2894.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
2
:
3
Edamame
Edamame
Contains more Glucose +∞%
Contains more Fructose +133.3%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Maltose +∞%
Red leaf lettuce
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
Edamame
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 Glucose +∞%
Contains more Fructose +133.3%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Maltose +∞%

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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Edamame Opinion
Net carbs 1.36g 3.71g Edamame
Protein 1.33g 11.91g Edamame
Fats 0.22g 5.2g Edamame
Carbs 2.26g 8.91g Edamame
Calories 16kcal 121kcal Edamame
Starch 0g 1.51g Edamame
Fructose 0.28g 0.12g Red leaf lettuce
Sugar 0.48g 2.18g Red leaf lettuce
Fiber 0.9g 5.2g Edamame
Calcium 33mg 63mg Edamame
Iron 1.2mg 2.27mg Edamame
Magnesium 12mg 64mg Edamame
Phosphorus 28mg 169mg Edamame
Potassium 187mg 436mg Edamame
Sodium 25mg 6mg Edamame
Zinc 0.2mg 1.37mg Edamame
Copper 0.028mg 0.345mg Edamame
Manganese 0.203mg 1.024mg Edamame
Selenium 1.5µg 0.8µg Red leaf lettuce
Vitamin A 7492IU 298IU Red leaf lettuce
Vitamin A RAE 375µg 15µg Red leaf lettuce
Vitamin E 0.15mg 0.68mg Edamame
Vitamin C 3.7mg 6.1mg Edamame
Vitamin B1 0.064mg 0.2mg Edamame
Vitamin B2 0.077mg 0.155mg Edamame
Vitamin B3 0.321mg 0.915mg Edamame
Vitamin B5 0.144mg 0.395mg Edamame
Vitamin B6 0.1mg 0.1mg
Folate 36µg 311µg Edamame
Vitamin K 140.3µg 26.7µg Red leaf lettuce
Tryptophan 0.022mg 0.126mg Edamame
Threonine 0.048mg 0.331mg Edamame
Isoleucine 0.038mg 0.3mg Edamame
Leucine 0.07mg 0.745mg Edamame
Lysine 0.045mg 0.745mg Edamame
Methionine 0.016mg 0.141mg Edamame
Phenylalanine 0.067mg 0.488mg Edamame
Valine 0.048mg 0.324mg Edamame
Histidine 0.019mg 0.267mg Edamame
Trans Fat 0g 0.009g Red leaf lettuce
Saturated Fat 0.017g 0.62g Red leaf lettuce
Omega-3 - EPA 0g 0.003g Edamame
Monounsaturated Fat 0.005g 1.282g Edamame
Polyunsaturated fat 0.072g 2.156g Edamame
Omega-6 - Eicosadienoic acid 0.002g Edamame
Omega-6 - Linoleic acid 1.789g Edamame
Omega-3 - ALA 0.358g Edamame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Edamame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
76%
Red leaf lettuce
42%
Edamame
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
55%
Edamame

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 1.7g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.603g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 19mg)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
Which food is richer in vitamins?
Edamame
Edamame is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.