Soy milk vs. Lettuce — In-Depth Nutrition Comparison
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Summary of differences between soy milk and lettuce
- Soy milk has more copper and selenium, while lettuce has more vitamin A, vitamin K, and vitamin C.
- Lettuce covers your daily need for vitamin A, 148% more than soy milk.
- Soy milk contains 8 times more selenium than lettuce. While soy milk contains 4.8µg of selenium, lettuce contains only 0.6µg.
These are the specific foods used in this comparison Soymilk, original, and vanilla, unfortified and Lettuce, green leaf, raw.
Infographic
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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 MagnesiumMagnesium | +92.3% |
| Contains more CopperCopper | +341.4% |
| Contains more PhosphorusPhosphorus | +79.3% |
| Contains more SeleniumSelenium | +700% |
| Contains more CalciumCalcium | +44% |
| Contains more PotassiumPotassium | +64.4% |
| Contains more IronIron | +34.4% |
| Contains more ZincZinc | +50% |
| Contains less SodiumSodium | -45.1% |
| Contains more ManganeseManganese | +12.1% |
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 B3Vitamin B3 | +36.8% |
| Contains more Vitamin B5Vitamin B5 | +178.4% |
| Contains more CholineCholine | +73.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B1Vitamin B1 | +16.7% |
| Contains more Vitamin B2Vitamin B2 | +15.9% |
| Contains more Vitamin B6Vitamin B6 | +16.9% |
| Contains more Vitamin KVitamin K | +4110% |
| Contains more FolateFolate | +111.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 3µg | 126.3µg | 103% |
| Vitamin A | 0µg | 370µg | 41% |
| Copper | 0.128mg | 0.029mg | 11% |
| Vitamin C | 0mg | 9.2mg | 10% |
| Selenium | 4.8µg | 0.6µg | 8% |
| Polyunsaturated fat | 0.961g | 0.082g | 6% |
| Folate | 18µg | 38µg | 5% |
| Vitamin B5 | 0.373mg | 0.134mg | 5% |
| Protein | 3.27g | 1.36g | 4% |
| Magnesium | 25mg | 13mg | 3% |
| Iron | 0.64mg | 0.86mg | 3% |
| Phosphorus | 52mg | 29mg | 3% |
| Fiber | 0.6g | 1.3g | 3% |
| Calories | 54kcal | 15kcal | 2% |
| Potassium | 118mg | 194mg | 2% |
| Fats | 1.75g | 0.15g | 2% |
| Choline | 23.6mg | 13.6mg | 2% |
| Vitamin B3 | 0.513mg | 0.375mg | 1% |
| Saturated fat | 0.205g | 0.02g | 1% |
| Vitamin B6 | 0.077mg | 0.09mg | 1% |
| Monounsaturated fat | 0.401g | 0.006g | 1% |
| Vitamin B1 | 0.06mg | 0.07mg | 1% |
| Vitamin B2 | 0.069mg | 0.08mg | 1% |
| Calcium | 25mg | 36mg | 1% |
| Manganese | 0.223mg | 0.25mg | 1% |
| Carbs | 6.28g | 2.87g | 1% |
| Fructose | 0.43g | 1% | |
| Zinc | 0.12mg | 0.18mg | 1% |
| Sodium | 51mg | 28mg | 1% |
| Vitamin E | 0.11mg | 0.22mg | 1% |
| Net carbs | 5.68g | 1.57g | N/A |
| Sugar | 3.99g | 0.78g | N/A |
| Tryptophan | 0.038mg | 0.009mg | 0% |
| Threonine | 0.108mg | 0.059mg | 0% |
| Isoleucine | 0.114mg | 0.084mg | 0% |
| Leucine | 0.186mg | 0.079mg | 0% |
| Lysine | 0.131mg | 0.084mg | 0% |
| Methionine | 0.027mg | 0.016mg | 0% |
| Phenylalanine | 0.113mg | 0.055mg | 0% |
| Valine | 0.117mg | 0.07mg | 0% |
| Histidine | 0.061mg | 0.022mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +140.4% |
| Contains more FatsFats | +1066.7% |
| Contains more CarbsCarbs | +118.8% |
~equal in
Water
~94.98g
~equal in
Other
~0.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +6583.3% |
| Contains more Poly. FatPolyunsaturated fat | +1072% |
| Contains less Sat. FatSaturated fat | -90.2% |
