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  6. Yardlong beans vs. Red leaf lettuce

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

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What are the differences between yardlong beans and red leaf lettuce?

  • Yardlong beans is higher in vitamin C and magnesium, yet red leaf lettuce is higher in vitamin A and vitamin B6.
  • Red leaf lettuce's daily need coverage for vitamin A is 141% more.
  • Yardlong beans has 4 times more vitamin C than red leaf lettuce. While yardlong beans has 16.2mg of vitamin C, red leaf lettuce has only 3.7mg.

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

Infographic

Yardlong beans vs Red leaf lettuce 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.
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%
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%
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%
Contains more IronIron +22.4%
~equal in Manganese ~0.203mg
~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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
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% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
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%
Contains more Vitamin AVitamin A +1530.4%
Contains more Vitamin B5Vitamin B5 +182.4%
Contains more Vitamin B6Vitamin B6 +316.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Red leaf lettuce DV% diff.
Vitamin K 140.3µg 117%
Vitamin A 23µg 375µg 39%
Vitamin C 16.2mg 3.7mg 14%
Magnesium 42mg 12mg 7%
Vitamin B6 0.024mg 0.1mg 6%
Fiber 0.9g 4%
Phosphorus 57mg 28mg 4%
Potassium 290mg 187mg 3%
Iron 0.98mg 1.2mg 3%
Calories 47kcal 16kcal 2%
Choline 11.8mg 2%
Folate 45µg 36µg 2%
Vitamin B5 0.051mg 0.144mg 2%
Vitamin B3 0.63mg 0.321mg 2%
Vitamin B2 0.099mg 0.077mg 2%
Protein 2.53g 1.33g 2%
Vitamin B1 0.085mg 0.064mg 2%
Carbs 9.18g 2.26g 2%
Copper 0.047mg 0.028mg 2%
Vitamin E 0.15mg 1%
Sodium 4mg 25mg 1%
Zinc 0.36mg 0.2mg 1%
Calcium 44mg 33mg 1%
Fats 0.1g 0.22g 0%
Net carbs 9.18g 1.36g N/A
Sugar 0.48g N/A
Manganese 0.201mg 0.203mg 0%
Selenium 1.5µg 1.5µg 0%
Saturated fat 0.026g 0.017g 0%
Monounsaturated fat 0.009g 0.005g 0%
Polyunsaturated fat 0.042g 0.072g 0%
Tryptophan 0.029mg 0.022mg 0%
Threonine 0.094mg 0.048mg 0%
Isoleucine 0.135mg 0.038mg 0%
Leucine 0.18mg 0.07mg 0%
Lysine 0.166mg 0.045mg 0%
Methionine 0.036mg 0.016mg 0%
Phenylalanine 0.139mg 0.067mg 0%
Valine 0.146mg 0.048mg 0%
Histidine 0.082mg 0.019mg 0%
Fructose 0.28g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more ProteinProtein +90.2%
Contains more CarbsCarbs +306.2%
Contains more OtherOther +30.9%
Contains more FatsFats +120%
~equal in Water ~95.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +80%
Contains less Sat. FatSaturated fat -34.6%
Contains more Poly. FatPolyunsaturated fat +71.4%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/nutrients
  2. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.