Butterhead Lettuce vs. Edamame
Nutrition comparison of Butterhead Lettuce and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
butterhead lettuce
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in butterhead lettuce and edamame:
- Both edamame and butterhead lettuce are high in potassium.
- Butterhead lettuce has 75% less carbohydrates than edamame.
- Butterhead lettuce is a great source of Vitamin K.
- Butterhead lettuce is an excellent source of Vitamin A.
- Edamame has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and butterhead lettuce has 89% less calories than edamame - edamame has 121 calories per 100 grams and butterhead lettuce has 13 calories.
For macronutrient ratios, butterhead lettuce is lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Butterhead lettuce has a macronutrient ratio of 33:57:11 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Butterhead Lettuce | Edamame | |
|---|---|---|
| Protein | 33% | 37% |
| Carbohydrates | 57% | 27% |
| Fat | 11% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Butterhead lettuce has 75% less carbohydrates than edamame - edamame has 8.9g of total carbs per 100 grams and butterhead lettuce has 2.2g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in butterhead lettuce comprise of 54% dietary fiber and 46% sugar.
dietary fiber
Edamame is an excellent source of dietary fiber and it has 373% more dietary fiber than butterhead lettuce - edamame has 5.2g of dietary fiber per 100 grams and butterhead lettuce has 1.1g of dietary fiber.
sugar
Edamame and butterhead lettuce contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and butterhead lettuce has 0.94g of sugar.
Protein
protein
Edamame is a great source of protein and it has 782% more protein than butterhead lettuce - edamame has 11.9g of protein per 100 grams and butterhead lettuce has 1.4g of protein.
Fat
saturated fat
Both edamame and butterhead lettuce are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and butterhead lettuce has 0.03g of saturated fat.
trans fat
Both edamame and butterhead lettuce are low in trans fat - edamame has 0.01g of trans fat per 100 grams and butterhead lettuce does not contain significant amounts.
Vitamins
Vitamin C
Edamame and butterhead lettuce contain similar amounts of Vitamin C - edamame has 6.1mg of Vitamin C per 100 grams and butterhead lettuce has 3.7mg of Vitamin C.
Vitamin A
Butterhead lettuce is an excellent source of Vitamin A and it has 10 times more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and butterhead lettuce has 166ug of Vitamin A.
Vitamin E
Edamame and butterhead lettuce contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and butterhead lettuce has 0.18mg of Vitamin E.
Vitamin K
Butterhead lettuce is a great source of Vitamin K and it has 283% more Vitamin K than edamame - edamame has 26.7ug of Vitamin K per 100 grams and butterhead lettuce has 102.3ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both butterhead lettuce and edamame contain significant amounts of Vitamin B6.
| Butterhead Lettuce | Edamame | |
|---|---|---|
| Thiamin | 0.057 MG | 0.2 MG |
| Riboflavin | 0.062 MG | 0.155 MG |
| Niacin | 0.357 MG | 0.915 MG |
| Pantothenic acid | 0.15 MG | 0.395 MG |
| Vitamin B6 | 0.082 MG | 0.1 MG |
| Folate | 73 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 80% more calcium than butterhead lettuce - edamame has 63mg of calcium per 100 grams and butterhead lettuce has 35mg of calcium.
iron
Edamame is a great source of iron and it has 83% more iron than butterhead lettuce - edamame has 2.3mg of iron per 100 grams and butterhead lettuce has 1.2mg of iron.
potassium
Both edamame and butterhead lettuce are high in potassium. Edamame has 83% more potassium than butterhead lettuce - edamame has 436mg of potassium per 100 grams and butterhead lettuce has 238mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both butterhead lettuce and edamame contain significant amounts of lutein + zeaxanthin.
| Butterhead Lettuce | Edamame | |
|---|---|---|
| beta-carotene | 1987 UG | 175 UG |
| lutein + zeaxanthin | 1223 UG | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than butterhead lettuce per 100 grams.
| Butterhead Lettuce | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.083 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than butterhead lettuce per 100 grams.
| Butterhead Lettuce | Edamame | |
|---|---|---|
| linoleic acid | 0.034 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.034 G | 1.794 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Edamame (Edamame, frozen, prepared) .
Butterhead Lettuce g
()
|
Daily Values (%) |
Edamame g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does edamame or butterhead lettuce contain more calories in 100 grams?Edamame is high in calories and butterhead lettuce has 90% less calories than edamame - edamame has 121 calories in 100g and butterhead lettuce has 13 calories.
Is edamame or butterhead lettuce better for protein?
Edamame is a great source of protein and it has 780% more protein than butterhead lettuce - edamame has 11.9g of protein per 100 grams and butterhead lettuce has 1.4g of protein.
Does edamame or butterhead lettuce have more carbohydrates?
By weight, butterhead lettuce has 80% fewer carbohydrates than edamame - edamame has 8.9g of carbs for 100g and butterhead lettuce has 2.2g of carbohydrates. the carbs in edamame are made of 60% dietary fiber, 30% sugar and 20% starch, whereas the carbs in butterhead lettuce comprise of 50% dietary fiber and 50% sugar.
Does edamame or butterhead lettuce contain more calcium?
Edamame is a rich source of calcium and it has 80% more calcium than butterhead lettuce - edamame has 63mg of calcium in 100 grams and butterhead lettuce has 35mg of calcium.
Does edamame or butterhead lettuce contain more potassium?
Both edamame and butterhead lettuce are high in potassium. Edamame has 80% more potassium than butterhead lettuce - edamame has 436mg of potassium in 100 grams and butterhead lettuce has 238mg of potassium.