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

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

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A recap on differences between lettuce and lettuce, iceberg (includes crisphead types), raw

  • Lettuce, iceberg (includes crisphead types), raw has less vitamin K, vitamin A, vitamin C, iron, and manganese.
  • Lettuce covers your daily vitamin K needs 85% more than lettuce, iceberg (includes crisphead types), raw.
  • Lettuce, iceberg (includes crisphead types), raw contains 15 times less Vitamin A than lettuce. Lettuce contains 370µg of Vitamin A, while lettuce, iceberg (includes crisphead types), raw contains 25µg.

Food varieties used in this article are Lettuce, green leaf, raw and Lettuce, iceberg (includes crisphead types), raw.

Infographic

Lettuce vs Lettuce, iceberg (includes crisphead types), raw 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
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%
Contains more MagnesiumMagnesium +85.7%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +37.6%
Contains more IronIron +109.8%
Contains more CopperCopper +16%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +45%
Contains more ManganeseManganese +100%
Contains more SeleniumSelenium +500%
Contains less SodiumSodium -64.3%

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.
Lettuce
Lettuce
11
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 31% 444% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
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% 30% 3.6% 0% 10% 5.8% 2.3% 5.5% 9.7% 0% 60% 22% 3.7%
Contains more Vitamin CVitamin C +228.6%
Contains more Vitamin AVitamin A +1375.1%
Contains more Vitamin EVitamin E +22.2%
Contains more Vitamin B1Vitamin B1 +70.7%
Contains more Vitamin B2Vitamin B2 +220%
Contains more Vitamin B3Vitamin B3 +204.9%
Contains more Vitamin B5Vitamin B5 +47.3%
Contains more Vitamin B6Vitamin B6 +114.3%
Contains more Vitamin KVitamin K +424.1%
Contains more FolateFolate +31%
Contains more CholineCholine +103%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
3% 96%
Protein: 0.9 g
Fats: 0.14 g
Carbs: 2.97 g
Water: 95.64 g
Other: 0.35 g
Contains more ProteinProtein +51.1%
Contains more OtherOther +82.9%
~equal in Fats ~0.14g
~equal in Carbs ~2.97g
~equal in Water ~95.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 6% 76%
Saturated Fat: Sat. Fat 0.02 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
18% 6% 76%
Saturated Fat: Sat. Fat 0.018 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.074 g
~equal in Saturated Fat ~0.018g
~equal in Monounsaturated Fat ~0.006g
~equal in Polyunsaturated fat ~0.074g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +152.8%
Contains more FructoseFructose +132.6%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lettuce Lettuce, iceberg (includes crisphead types), raw
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lettuce Lettuce, iceberg (includes crisphead types), raw Opinion
Calories 15kcal 14kcal Lettuce
Protein 1.36g 0.9g Lettuce
Fats 0.15g 0.14g Lettuce
Vitamin C 9.2mg 2.8mg Lettuce
Net carbs 1.57g 1.77g Lettuce, iceberg (includes crisphead types), raw
Carbs 2.87g 2.97g Lettuce, iceberg (includes crisphead types), raw
Magnesium 13mg 7mg Lettuce
Calcium 36mg 18mg Lettuce
Potassium 194mg 141mg Lettuce
Iron 0.86mg 0.41mg Lettuce
Sugar 0.78g 1.97g Lettuce
Fiber 1.3g 1.2g Lettuce
Copper 0.029mg 0.025mg Lettuce
Zinc 0.18mg 0.15mg Lettuce
Phosphorus 29mg 20mg Lettuce
Sodium 28mg 10mg Lettuce, iceberg (includes crisphead types), raw
Vitamin A 7405IU 502IU Lettuce
Vitamin A 370µg 25µg Lettuce
Vitamin E 0.22mg 0.18mg Lettuce
Manganese 0.25mg 0.125mg Lettuce
Selenium 0.6µg 0.1µg Lettuce
Vitamin B1 0.07mg 0.041mg Lettuce
Vitamin B2 0.08mg 0.025mg Lettuce
Vitamin B3 0.375mg 0.123mg Lettuce
Vitamin B5 0.134mg 0.091mg Lettuce
Vitamin B6 0.09mg 0.042mg Lettuce
Vitamin K 126.3µg 24.1µg Lettuce
Folate 38µg 29µg Lettuce
Choline 13.6mg 6.7mg Lettuce
Saturated Fat 0.02g 0.018g Lettuce, iceberg (includes crisphead types), raw
Monounsaturated Fat 0.006g 0.006g
Polyunsaturated fat 0.082g 0.074g Lettuce
Tryptophan 0.009mg 0.009mg
Threonine 0.059mg 0.025mg Lettuce
Isoleucine 0.084mg 0.018mg Lettuce
Leucine 0.079mg 0.025mg Lettuce
Lysine 0.084mg 0.024mg Lettuce
Methionine 0.016mg 0.005mg Lettuce
Phenylalanine 0.055mg 0.023mg Lettuce
Valine 0.07mg 0.024mg Lettuce
Histidine 0.022mg 0.009mg Lettuce
Fructose 0.43g 1g Lettuce, iceberg (includes crisphead types), raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Lettuce, iceberg (includes crisphead types), raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
69%
Lettuce
12%
Lettuce, iceberg (includes crisphead types), raw
Minerals Daily Need Coverage Score
14%
Lettuce
8%
Lettuce, iceberg (includes crisphead types), raw

Comparison summary

Which food contains less Sodium?
Lettuce, iceberg (includes crisphead types), raw
Lettuce, iceberg (includes crisphead types), raw contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Lettuce, iceberg (includes crisphead types), raw
Lettuce, iceberg (includes crisphead types), raw is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Lettuce, iceberg (includes crisphead types), raw
Lettuce, iceberg (includes crisphead types), raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Lettuce, iceberg (includes crisphead types), raw
Lettuce, iceberg (includes crisphead types), raw is cheaper (difference - $0.5)
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 1.19g)
Which food is richer in minerals?
Lettuce
Lettuce is relatively richer in minerals
Which food is richer in vitamins?
Lettuce
Lettuce is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/nutrients
  2. Lettuce, iceberg (includes crisphead types), raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169248/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.