Avocado vs. Butterhead Lettuce
Nutrition comparison of Avocado and Butterhead Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
butterhead lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and butterhead lettuce:
- Both butterhead lettuce and avocado are high in potassium.
- Avocado has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Avocado is an excellent source of dietary fiber.
- Butterhead lettuce has 72.3 times less saturated fat than avocado.
- Butterhead lettuce has 74% less carbohydrates than avocado.
- Butterhead lettuce has more beta-carotene and lutein + zeaxanthin than avocado, however, avocado contains more alpha-carotene than butterhead lettuce.
- Butterhead lettuce is a great source of Vitamin K.
- Butterhead lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and butterhead lettuce has 92% less calories than avocado - butterhead lettuce has 13 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is much lighter in protein, much lighter in carbs and much heavier in fat compared to butterhead lettuce per calorie. Avocado has a macronutrient ratio of 4:19:77 and for butterhead lettuce, 33:57:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Butterhead Lettuce | |
|---|---|---|
| Protein | 4% | 33% |
| Carbohydrates | 19% | 57% |
| Fat | 77% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Butterhead lettuce has 74% less carbohydrates than avocado - butterhead lettuce has 2.2g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 518% more dietary fiber than butterhead lettuce - butterhead lettuce has 1.1g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Butterhead lettuce and avocado contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Butterhead lettuce and avocado contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Butterhead lettuce has 72.3 times less saturated fat than avocado - butterhead lettuce has 0.03g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has 138% more Vitamin C than butterhead lettuce - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Butterhead lettuce is an excellent source of Vitamin A and it has 22 times more Vitamin A than avocado - butterhead lettuce has 166ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Avocado has 994% more Vitamin E than butterhead lettuce - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Butterhead lettuce is a great source of Vitamin K and it has 387% more Vitamin K than avocado - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both avocado and butterhead lettuce contain significant amounts of thiamin and folate.
| Avocado | Butterhead Lettuce | |
|---|---|---|
| Thiamin | 0.075 MG | 0.057 MG |
| Riboflavin | 0.143 MG | 0.062 MG |
| Niacin | 1.912 MG | 0.357 MG |
| Pantothenic acid | 1.463 MG | 0.15 MG |
| Vitamin B6 | 0.287 MG | 0.082 MG |
| Folate | 89 UG | 73 UG |
Minerals
calcium
Butterhead lettuce has 169% more calcium than avocado - butterhead lettuce has 35mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Butterhead lettuce has 103% more iron than avocado - butterhead lettuce has 1.2mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both butterhead lettuce and avocado are high in potassium. Avocado has 113% more potassium than butterhead lettuce - butterhead lettuce has 238mg of potassium per 100 grams and avocado has 507mg 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, butterhead lettuce has more beta-carotene and lutein + zeaxanthin than avocado per 100 grams, however, avocado contains more alpha-carotene than butterhead lettuce per 100 grams.
| Avocado | Butterhead Lettuce | |
|---|---|---|
| beta-carotene | 63 UG | 1987 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 1223 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both avocado and butterhead lettuce contain significant amounts of alpha linoleic acid (ALA).
| Avocado | Butterhead Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.083 G |
| Total | 0.125 G | 0.083 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than butterhead lettuce per 100 grams.
| Avocado | Butterhead Lettuce | |
|---|---|---|
| linoleic acid | 1.674 G | 0.034 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.034 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: Avocado (Avocados, raw, California) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) .
Avocado g
()
|
Daily Values (%) |
Butterhead Lettuce g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does butterhead lettuce or avocado contain more calories in 100 grams?Avocado is high in calories and butterhead lettuce has 90% less calories than avocado - butterhead lettuce has 13 calories in 100g and avocado has 167 calories.
Is butterhead lettuce or avocado better for protein?
Butterhead lettuce and avocado contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and avocado has 2g of protein.
Does butterhead lettuce or avocado have more carbohydrates?
By weight, butterhead lettuce has 70% fewer carbohydrates than avocado - butterhead lettuce has 2.2g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does butterhead lettuce or avocado contain more potassium?
Both butterhead lettuce and avocado are high in potassium. Avocado has 110% more potassium than butterhead lettuce - butterhead lettuce has 238mg of potassium in 100 grams and avocado has 507mg of potassium.