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  6. Lettuce, iceberg (includes crisphead types), raw vs. Sweet onion

Lettuce, iceberg (includes crisphead types), raw vs. Sweet onion — In-Depth Nutrition Comparison

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What are the main differences between lettuce, iceberg (includes crisphead types), raw and sweet onion?

  • Lettuce, iceberg (includes crisphead types), raw is richer in vitamin K and vitamin A, yet sweet onion is richer in vitamin B6.
  • Lettuce, iceberg (includes crisphead types), raw's daily need coverage for vitamin K is 20% higher.
  • Lettuce, iceberg (includes crisphead types), raw has 502 times more vitamin A than sweet onion. Lettuce, iceberg (includes crisphead types), raw has 502IU of vitamin A, while sweet onion has 1IU.
  • Lettuce, iceberg (includes crisphead types), raw contains less sugar.

We used Lettuce, iceberg (includes crisphead types), raw and Onions, sweet, raw types in this comparison.

Infographic

Lettuce, iceberg (includes crisphead types), raw vs Sweet onion 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 5% 5.4% 12% 15% 8.3% 4.1% 8.6% 1.3% 16% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 6% 11% 9.8% 19% 3.5% 12% 1% 9.9% 2.7%
Contains more PotassiumPotassium +18.5%
Contains more IronIron +57.7%
Contains more ZincZinc +15.4%
Contains more ManganeseManganese +64.5%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +11.1%
Contains more CopperCopper +124%
Contains more PhosphorusPhosphorus +35%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +400%

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 9.3% 8.3% 3.6% 0% 10% 5.8% 2.3% 5.5% 9.7% 0% 60% 22% 3.7%
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 16% 0% 0.4% 0% 10% 4.6% 2.5% 5.9% 30% 0% 0.75% 17% 3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin KVitamin K +7933.3%
Contains more FolateFolate +26.1%
Contains more CholineCholine +21.8%
Contains more Vitamin CVitamin C +71.4%
Contains more Vitamin B6Vitamin B6 +209.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.041mg
~equal in Vitamin B3 ~0.133mg
~equal in Vitamin B5 ~0.098mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Lettuce, iceberg (includes crisphead types), raw Sweet onion DV% diff.
Vitamin K 24.1µg 0.3µg 20%
Vitamin B6 0.042mg 0.13mg 7%
Vitamin A 25µg 0µg 3%
Copper 0.025mg 0.056mg 3%
Folate 29µg 23µg 2%
Vitamin C 2.8mg 4.8mg 2%
Carbs 2.97g 7.55g 2%
Manganese 0.125mg 0.076mg 2%
Iron 0.41mg 0.26mg 2%
Calories 14kcal 32kcal 1%
Phosphorus 20mg 27mg 1%
Selenium 0.1µg 0.5µg 1%
Vitamin E 0.18mg 0.02mg 1%
Fructose 1g 2.02g 1%
Fiber 1.2g 0.9g 1%
Potassium 141mg 119mg 1%
Protein 0.9g 0.8g 0%
Fats 0.14g 0.08g 0%
Net carbs 1.77g 6.65g N/A
Magnesium 7mg 9mg 0%
Calcium 18mg 20mg 0%
Sugar 1.97g 5.02g N/A
Zinc 0.15mg 0.13mg 0%
Sodium 10mg 8mg 0%
Vitamin B1 0.041mg 0.041mg 0%
Vitamin B2 0.025mg 0.02mg 0%
Vitamin B3 0.123mg 0.133mg 0%
Vitamin B5 0.091mg 0.098mg 0%
Saturated fat 0.018g 0%
Choline 6.7mg 5.5mg 0%
Monounsaturated fat 0.006g 0%
Polyunsaturated fat 0.074g 0%
Tryptophan 0.009mg 0.009mg 0%
Threonine 0.025mg 0.018mg 0%
Isoleucine 0.018mg 0.014mg 0%
Leucine 0.025mg 0.025mg 0%
Lysine 0.024mg 0.033mg 0%
Methionine 0.005mg 0.009mg 0%
Phenylalanine 0.023mg 0.024mg 0%
Valine 0.024mg 0.02mg 0%
Histidine 0.009mg 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 96%
Protein: 0.9 g
Fats: 0.14 g
Carbs: 2.97 g
Water: 95.64 g
Other: 0.35 g
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Contains more ProteinProtein +12.5%
Contains more FatsFats +75%
Contains more CarbsCarbs +154.2%
~equal in Water ~91.24g
~equal in Other ~0.33g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
3% 46% 51%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 0.91 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
14% 45% 40%
Starch: 0 g
Sucrose: 0.72 g
Glucose: 2.26 g
Fructose: 2.02 g
Lactose: 0.02 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +1340%
Contains more GlucoseGlucose +148.4%
Contains more FructoseFructose +102%
Contains more LactoseLactose +∞%
~equal in Starch ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Lettuce, iceberg (includes crisphead types), raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169248/nutrients
  2. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.