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  6. Soybean raw vs. Lettuce

Soybean raw vs. Lettuce — In-Depth Nutrition Comparison

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Differences between soybean raw and lettuce

  • Soybean raw has more iron, copper, manganese, phosphorus, folate, vitamin B1, magnesium, and vitamin B2, while lettuce has more vitamin A and vitamin K.
  • Soybean raw's daily need coverage for iron is 186% higher.
  • Lettuce contains 57 times less copper than soybean raw. Soybean raw contains 1.658mg of copper, while lettuce contains 0.029mg.
  • Soybean raw has a lower glycemic index. The glycemic index of soybean raw is 14, while the glycemic index of lettuce is 32.

The food types used in this comparison are Soybeans, mature seeds, raw and Lettuce, green leaf, raw.

Infographic

Soybean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +2053.8%
Contains more CalciumCalcium +669.4%
Contains more PotassiumPotassium +826.3%
Contains more IronIron +1725.6%
Contains more CopperCopper +5617.2%
Contains more ZincZinc +2616.7%
Contains more PhosphorusPhosphorus +2327.6%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +906.8%
Contains more SeleniumSelenium +2866.7%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin EVitamin E +286.4%
Contains more Vitamin B1Vitamin B1 +1148.6%
Contains more Vitamin B2Vitamin B2 +987.5%
Contains more Vitamin B3Vitamin B3 +332.8%
Contains more Vitamin B5Vitamin B5 +491.8%
Contains more Vitamin B6Vitamin B6 +318.9%
Contains more FolateFolate +886.8%
Contains more CholineCholine +752.2%
Contains more Vitamin CVitamin C +53.3%
Contains more Vitamin AVitamin A +36900%
Contains more Vitamin KVitamin K +168.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Lettuce DV% diff.
Iron 15.7mg 0.86mg 186%
Copper 1.658mg 0.029mg 181%
Manganese 2.517mg 0.25mg 99%
Phosphorus 704mg 29mg 96%
Folate 375µg 38µg 84%
Polyunsaturated fat 11.255g 0.082g 74%
Protein 36.49g 1.36g 70%
Vitamin B1 0.874mg 0.07mg 67%
Vitamin K 47µg 126.3µg 66%
Magnesium 280mg 13mg 64%
Vitamin B2 0.87mg 0.08mg 61%
Potassium 1797mg 194mg 47%
Zinc 4.89mg 0.18mg 43%
Vitamin A 1µg 370µg 41%
Fiber 9.3g 1.3g 32%
Selenium 17.8µg 0.6µg 31%
Fats 19.94g 0.15g 30%
Calcium 277mg 36mg 24%
Vitamin B6 0.377mg 0.09mg 22%
Calories 446kcal 15kcal 22%
Choline 115.9mg 13.6mg 19%
Vitamin B5 0.793mg 0.134mg 13%
Saturated fat 2.884g 0.02g 13%
Monounsaturated fat 4.404g 0.006g 11%
Carbs 30.16g 2.87g 9%
Vitamin B3 1.623mg 0.375mg 8%
Vitamin E 0.85mg 0.22mg 4%
Vitamin C 6mg 9.2mg 4%
Fructose 0.43g 1%
Sodium 2mg 28mg 1%
Net carbs 20.86g 1.57g N/A
Sugar 7.33g 0.78g N/A
Tryptophan 0.591mg 0.009mg 0%
Threonine 1.766mg 0.059mg 0%
Isoleucine 1.971mg 0.084mg 0%
Leucine 3.309mg 0.079mg 0%
Lysine 2.706mg 0.084mg 0%
Methionine 0.547mg 0.016mg 0%
Phenylalanine 2.122mg 0.055mg 0%
Valine 2.029mg 0.07mg 0%
Histidine 1.097mg 0.022mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +2583.1%
Contains more FatsFats +13193.3%
Contains more CarbsCarbs +950.9%
Contains more OtherOther +660.9%
Contains more WaterWater +1012.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +73300%
Contains more Poly. FatPolyunsaturated fat +13625.6%
Contains less Sat. FatSaturated fat -99.3%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.