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  6. Red leaf lettuce vs. Yardlong beans

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

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What are the differences between Red leaf lettuce and Yardlong beans?

  • Red leaf lettuce is higher in Vitamin A, and Vitamin B6, yet Yardlong beans is higher in Vitamin C, and Magnesium.
  • Red leaf lettuce's daily need coverage for Vitamin A is 39% more.
  • Red leaf lettuce has 4 times more Vitamin B6 than Yardlong beans. While Red leaf lettuce has 0.1mg of Vitamin B6, Yardlong beans has only 0.024mg.

We used Lettuce, red leaf, raw and Yardlong bean, cooked, boiled, drained, without salt types in this article.

Infographic

Red leaf lettuce vs Yardlong 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more IronIron +22.4%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +55.1%
Contains more CopperCopper +67.9%
Contains more ZincZinc +80%
Contains more PhosphorusPhosphorus +103.6%
Contains less SodiumSodium -84%
~equal in Manganese ~0.201mg
~equal in Selenium ~1.5µg

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 54% 27% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin AVitamin A +1564.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +182.4%
Contains more Vitamin B6Vitamin B6 +316.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +337.8%
Contains more Vitamin B1Vitamin B1 +32.8%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B3Vitamin B3 +96.3%
Contains more FolateFolate +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more FatsFats +120%
Contains more ProteinProtein +90.2%
Contains more CarbsCarbs +306.2%
Contains more OtherOther +30.9%
~equal in Water ~87.47g

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
34% 12% 55%
Saturated Fat: Sat. Fat 0.026 g
Monounsaturated Fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains less Sat. FatSaturated Fat -34.6%
Contains more Poly. FatPolyunsaturated fat +71.4%
Contains more Mono. FatMonounsaturated Fat +80%

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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Yardlong beans Opinion
Calories 16kcal 47kcal Yardlong beans
Protein 1.33g 2.53g Yardlong beans
Fats 0.22g 0.1g Red leaf lettuce
Vitamin C 3.7mg 16.2mg Yardlong beans
Net carbs 1.36g 9.18g Yardlong beans
Carbs 2.26g 9.18g Yardlong beans
Magnesium 12mg 42mg Yardlong beans
Calcium 33mg 44mg Yardlong beans
Potassium 187mg 290mg Yardlong beans
Iron 1.2mg 0.98mg Red leaf lettuce
Sugar 0.48g Yardlong beans
Fiber 0.9g Red leaf lettuce
Copper 0.028mg 0.047mg Yardlong beans
Zinc 0.2mg 0.36mg Yardlong beans
Phosphorus 28mg 57mg Yardlong beans
Sodium 25mg 4mg Yardlong beans
Vitamin A 7492IU 450IU Red leaf lettuce
Vitamin A 375µg 23µg Red leaf lettuce
Vitamin E 0.15mg Red leaf lettuce
Manganese 0.203mg 0.201mg Red leaf lettuce
Selenium 1.5µg 1.5µg
Vitamin B1 0.064mg 0.085mg Yardlong beans
Vitamin B2 0.077mg 0.099mg Yardlong beans
Vitamin B3 0.321mg 0.63mg Yardlong beans
Vitamin B5 0.144mg 0.051mg Red leaf lettuce
Vitamin B6 0.1mg 0.024mg Red leaf lettuce
Vitamin K 140.3µg Red leaf lettuce
Folate 36µg 45µg Yardlong beans
Choline 11.8mg Red leaf lettuce
Saturated Fat 0.017g 0.026g Red leaf lettuce
Monounsaturated Fat 0.005g 0.009g Yardlong beans
Polyunsaturated fat 0.072g 0.042g Red leaf lettuce
Tryptophan 0.022mg 0.029mg Yardlong beans
Threonine 0.048mg 0.094mg Yardlong beans
Isoleucine 0.038mg 0.135mg Yardlong beans
Leucine 0.07mg 0.18mg Yardlong beans
Lysine 0.045mg 0.166mg Yardlong beans
Methionine 0.016mg 0.036mg Yardlong beans
Phenylalanine 0.067mg 0.139mg Yardlong beans
Valine 0.048mg 0.146mg Yardlong beans
Histidine 0.019mg 0.082mg Yardlong 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 Yardlong 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
14%
Yardlong beans
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
19%
Yardlong beans

Comparison summary

Which food is lower in Sugar?
Yardlong beans
Yardlong beans is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Yardlong beans
Yardlong beans contains less Sodium (difference - 21mg)
Which food is richer in minerals?
Yardlong beans
Yardlong beans is relatively richer in minerals
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 86)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.