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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.33 g
Fats:
0.22 g
Carbs:
2.26 g
Water:
95.64 g
Other:
0.55 g
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
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.072 g
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
Starch:
0 g
Sucrose:
0 g
Glucose:
0.2 g
Fructose:
0.28 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
46%
40%
Minerals Daily Need Coverage Score
14%
55%
Comparison summary
Which food is lower in Sugar?
Red leaf lettuce is lower in Sugar (difference - 1.7g)
Which food is lower in Saturated fat?
Red leaf lettuce is lower in Saturated fat (difference - 0.603g)
Which food contains less Sodium?
Edamame contains less Sodium (difference - 19mg)
Which food is richer in minerals?
Edamame is relatively richer in minerals
Which food is richer in vitamins?
Edamame is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
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The foods are relatively equal in price ($)