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.
Detailed nutritional comparison of avocado and butterhead lettuce is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Avocado src
Image of Butterhead Lettuce src

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, 35:54:11 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Butterhead Lettuce
Protein 4% 35%
Carbohydrates 19% 54%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Avocado or Butterhead Lettuce .

Note: The specific food items compared are: Avocado (Avocados, raw, California) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) .

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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.

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