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  6. Soybean meal vs. Lettuce

Soybean meal vs. Lettuce — In-Depth Nutrition Comparison

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Important differences between Soybean meal and Lettuce

  • Soybean meal has more Copper, Iron, Manganese, Phosphorus, Magnesium, Potassium, Folate, Vitamin B1, and Zinc, however, Lettuce has more Vitamin A RAE.
  • Soybean meal's daily need coverage for Copper is 219% more.
  • Soybean meal has 28 times more Zinc than Lettuce. Soybean meal has 5.06mg of Zinc, while Lettuce has 0.18mg.

The food varieties used in the comparison are Soy meal, defatted, raw and Lettuce, green leaf, raw.

Infographic

Soybean meal vs Lettuce 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.
Soybean meal
Soybean meal
10
:
0
Lettuce
Lettuce
Contains more Calcium +577.8%
Contains more Iron +1493%
Contains more Magnesium +2253.8%
Contains more Phosphorus +2317.2%
Contains more Potassium +1183.5%
Contains less Sodium -89.3%
Contains more Zinc +2711.1%
Contains more Copper +6796.6%
Contains more Manganese +1420%
Contains more Selenium +450%
Soybean meal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 74% 514% 219% 301% 220% 1% 138% 667% 496% 18%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Calcium +577.8%
Contains more Iron +1493%
Contains more Magnesium +2253.8%
Contains more Phosphorus +2317.2%
Contains more Potassium +1183.5%
Contains less Sodium -89.3%
Contains more Zinc +2711.1%
Contains more Copper +6796.6%
Contains more Manganese +1420%
Contains more Selenium +450%

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.
Soybean meal
Soybean meal
6
:
4
Lettuce
Lettuce
Contains more Vitamin B1 +887.1%
Contains more Vitamin B2 +213.8%
Contains more Vitamin B3 +589.9%
Contains more Vitamin B5 +1374.6%
Contains more Vitamin B6 +532.2%
Contains more Folate +697.4%
Contains more Vitamin A +18412.5%
Contains more Vitamin C +∞%
Soybean meal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 173% 58% 49% 119% 132% 228% 0% 0%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin B1 +887.1%
Contains more Vitamin B2 +213.8%
Contains more Vitamin B3 +589.9%
Contains more Vitamin B5 +1374.6%
Contains more Vitamin B6 +532.2%
Contains more Folate +697.4%
Contains more Vitamin A +18412.5%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean meal
Soybean meal
4
:
1
Lettuce
Lettuce
Contains more Protein +3517.6%
Contains more Fats +1493.3%
Contains more Carbs +1150.5%
Contains more Other +771.9%
Contains more Water +1268.6%
Soybean meal
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more Protein +3517.6%
Contains more Fats +1493.3%
Contains more Carbs +1150.5%
Contains more Other +771.9%
Contains more Water +1268.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean meal
Soybean meal
2
:
1
Lettuce
Lettuce
Contains more Monounsaturated Fat +6716.7%
Contains more Polyunsaturated fat +1174.4%
Contains less Saturated Fat -92.5%
Soybean meal
16% 24% 61%
Saturated Fat: 0.268 g
Monounsaturated Fat: 0.409 g
Polyunsaturated fat: 1.045 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +6716.7%
Contains more Polyunsaturated fat +1174.4%
Contains less Saturated Fat -92.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean meal Lettuce
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soybean meal Lettuce Opinion
Net carbs 35.89g 1.57g Soybean meal
Protein 49.2g 1.36g Soybean meal
Fats 2.39g 0.15g Soybean meal
Carbs 35.89g 2.87g Soybean meal
Calories 337kcal 15kcal Soybean meal
Fructose 0.43g Lettuce
Sugar 0.78g Soybean meal
Fiber 1.3g Lettuce
Calcium 244mg 36mg Soybean meal
Iron 13.7mg 0.86mg Soybean meal
Magnesium 306mg 13mg Soybean meal
Phosphorus 701mg 29mg Soybean meal
Potassium 2490mg 194mg Soybean meal
Sodium 3mg 28mg Soybean meal
Zinc 5.06mg 0.18mg Soybean meal
Copper 2mg 0.029mg Soybean meal
Manganese 3.8mg 0.25mg Soybean meal
Selenium 3.3µg 0.6µg Soybean meal
Vitamin A 40IU 7405IU Lettuce
Vitamin A RAE 2µg 370µg Lettuce
Vitamin E 0.22mg Lettuce
Vitamin C 0mg 9.2mg Lettuce
Vitamin B1 0.691mg 0.07mg Soybean meal
Vitamin B2 0.251mg 0.08mg Soybean meal
Vitamin B3 2.587mg 0.375mg Soybean meal
Vitamin B5 1.976mg 0.134mg Soybean meal
Vitamin B6 0.569mg 0.09mg Soybean meal
Folate 303µg 38µg Soybean meal
Vitamin K 126.3µg Lettuce
Tryptophan 0.653mg 0.009mg Soybean meal
Threonine 1.952mg 0.059mg Soybean meal
Isoleucine 2.18mg 0.084mg Soybean meal
Leucine 3.66mg 0.079mg Soybean meal
Lysine 2.991mg 0.084mg Soybean meal
Methionine 0.606mg 0.016mg Soybean meal
Phenylalanine 2.346mg 0.055mg Soybean meal
Valine 2.243mg 0.07mg Soybean meal
Histidine 1.212mg 0.022mg Soybean meal
Saturated Fat 0.268g 0.02g Lettuce
Monounsaturated Fat 0.409g 0.006g Soybean meal
Polyunsaturated fat 1.045g 0.082g Soybean meal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean meal Lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
63%
Soybean meal
75%
Lettuce
Minerals Daily Need Coverage Score
264%
Soybean meal
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Soybean meal
Soybean meal is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 25mg)
Which food is cheaper?
Soybean meal
Soybean meal is cheaper (difference - $0.5)
Which food is richer in minerals?
Soybean meal
Soybean meal is relatively richer in minerals
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.248g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 36)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/nutrients
  2. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.