Edamame vs. Red leaf lettuce — In-Depth Nutrition Comparison
Compare
How are edamame and red leaf lettuce different?
- Edamame is higher in folate, manganese, copper, protein, phosphorus, fiber, iron, and magnesium; however, red leaf lettuce is richer in vitamin K and vitamin A.
- Daily need coverage for vitamin K for red leaf lettuce is 95% higher.
- Edamame contains 12 times more copper than red leaf lettuce. While edamame contains 0.345mg of copper, red leaf lettuce contains only 0.028mg.
Edamame, frozen, prepared and Lettuce, red leaf, raw are the varieties used in this article.
Infographic
Infographic link
Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +433.3% |
| Contains more CalciumCalcium | +90.9% |
| Contains more PotassiumPotassium | +133.2% |
| Contains more IronIron | +89.2% |
| Contains more CopperCopper | +1132.1% |
| Contains more ZincZinc | +585% |
| Contains more PhosphorusPhosphorus | +503.6% |
| Contains less SodiumSodium | -76% |
| Contains more ManganeseManganese | +404.4% |
| Contains more SeleniumSelenium | +87.5% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +64.9% |
| Contains more Vitamin EVitamin E | +353.3% |
| Contains more Vitamin B1Vitamin B1 | +212.5% |
| Contains more Vitamin B2Vitamin B2 | +101.3% |
| Contains more Vitamin B3Vitamin B3 | +185% |
| Contains more Vitamin B5Vitamin B5 | +174.3% |
| Contains more FolateFolate | +763.9% |
| Contains more Vitamin AVitamin A | +2400% |
| Contains more Vitamin KVitamin K | +425.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 26.7µg | 140.3µg | 95% |
| Folate | 311µg | 36µg | 69% |
| Vitamin A | 15µg | 375µg | 40% |
| Manganese | 1.024mg | 0.203mg | 36% |
| Copper | 0.345mg | 0.028mg | 35% |
| Omega-3 (ALA) | 0.358g | 22% | |
| Protein | 11.91g | 1.33g | 21% |
| Phosphorus | 169mg | 28mg | 20% |
| Fiber | 5.2g | 0.9g | 17% |
| Polyunsaturated fat | 2.156g | 0.072g | 14% |
| Iron | 2.27mg | 1.2mg | 13% |
| Magnesium | 64mg | 12mg | 12% |
| Zinc | 1.37mg | 0.2mg | 11% |
| Vitamin B1 | 0.2mg | 0.064mg | 11% |
| Omega-6 (Linoleic acid) | 1.789g | 11% | |
| Fats | 5.2g | 0.22g | 8% |
| Choline | 56.3mg | 11.8mg | 8% |
| Potassium | 436mg | 187mg | 7% |
| Vitamin B2 | 0.155mg | 0.077mg | 6% |
| Calories | 121kcal | 16kcal | 5% |
| Vitamin B5 | 0.395mg | 0.144mg | 5% |
| Vitamin E | 0.68mg | 0.15mg | 4% |
| Vitamin B3 | 0.915mg | 0.321mg | 4% |
| Vitamin C | 6.1mg | 3.7mg | 3% |
| Calcium | 63mg | 33mg | 3% |
| Saturated fat | 0.62g | 0.017g | 3% |
| Monounsaturated fat | 1.282g | 0.005g | 3% |
| Carbs | 8.91g | 2.26g | 2% |
| Starch | 1.51g | 0g | 1% |
| Sodium | 6mg | 25mg | 1% |
| Selenium | 0.8µg | 1.5µg | 1% |
| Protein per 100 calories | 9.8g | 8.3g | N/A |
| Calories per 10 g protein | 102kcal | 120kcal | N/A |
| Weight per 100 calories | 83g | 625g | N/A |
| Unsaturated / Saturated Fat ratio | 5.5 | 4.5 | N/A |
| Net carbs | 3.71g | 1.36g | N/A |
| Sugar | 2.18g | 0.48g | N/A |
| Vitamin B6 | 0.1mg | 0.1mg | 0% |
| Trans fat | 0.009g | 0g | N/A |
| Tryptophan | 0.126mg | 0.022mg | 0% |
| Threonine | 0.331mg | 0.048mg | 0% |
| Isoleucine | 0.3mg | 0.038mg | 0% |
| Leucine | 0.745mg | 0.07mg | 0% |
| Lysine | 0.745mg | 0.045mg | 0% |
| Methionine | 0.141mg | 0.016mg | 0% |
| Phenylalanine | 0.488mg | 0.067mg | 0% |
| Valine | 0.324mg | 0.048mg | 0% |
| Histidine | 0.267mg | 0.019mg | 0% |
| Fructose | 0.12g | 0.28g | 0% |
| Omega-3 (EPA) | 0.003g | 0g | N/A |
| Omega-6 (Eicosadienoic acid) | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.91 g
Fats:
5.2 g
Carbs:
8.91 g
Water:
72.77 g
Other:
1.21 g
Protein:
1.33 g
Fats:
0.22 g
Carbs:
2.26 g
Water:
95.64 g
Other:
0.55 g
| Contains more ProteinProtein | +795.5% |
| Contains more FatsFats | +2263.6% |
| Contains more CarbsCarbs | +294.2% |
| Contains more WaterWater | +31.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.62 g
Monounsaturated fat:
Mono. Fat
1.282 g
Polyunsaturated fat:
Poly. Fat
2.156 g
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 | +25540% |
| Contains more Poly. FatPolyunsaturated fat | +2894.4% |
| Contains less Sat. FatSaturated fat | -97.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
1.51 g
Sucrose:
1.12 g
Glucose:
0 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0.95 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.2 g
Fructose:
0.28 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +133.3% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
