Avocado vs. Iceberg Lettuce
Nutrition comparison of Avocado and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and iceberg lettuce:
- Avocado has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado is an excellent source of dietary fiber and potassium.
- Iceberg lettuce has 117.1 times less saturated fat than avocado.
- Iceberg lettuce has more beta-carotene than avocado, however, avocado contains more alpha-carotene than iceberg lettuce.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and iceberg lettuce has 92% less calories than avocado - iceberg lettuce has 14 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is lighter in protein, much lighter in carbs and much heavier in fat compared to iceberg lettuce per calorie. Avocado has a macronutrient ratio of 4:19:77 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Iceberg Lettuce | |
|---|---|---|
| Protein | 4% | 21% |
| Carbohydrates | 19% | 72% |
| Fat | 77% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce and avocado contain similar amounts of carbs - iceberg lettuce has 3g 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 467% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Iceberg lettuce and avocado contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Iceberg lettuce and avocado contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Iceberg lettuce has 117.1 times less saturated fat than avocado - iceberg lettuce has 0.02g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has 214% more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Iceberg lettuce and avocado contain similar amounts of Vitamin A - iceberg lettuce has 25ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Avocado has 994% more Vitamin E than iceberg lettuce - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Iceberg lettuce and avocado contain similar amounts of Vitamin K - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both avocado and iceberg lettuce contain significant amounts of thiamin.
| Avocado | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.075 MG | 0.041 MG |
| Riboflavin | 0.143 MG | 0.025 MG |
| Niacin | 1.912 MG | 0.123 MG |
| Pantothenic acid | 1.463 MG | 0.091 MG |
| Vitamin B6 | 0.287 MG | 0.042 MG |
| Folate | 89 UG | 29 UG |
Minerals
calcium
Iceberg lettuce and avocado contain similar amounts of calcium - iceberg lettuce has 18mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Iceberg lettuce and avocado contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 260% more potassium than iceberg lettuce - iceberg lettuce has 141mg 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, iceberg lettuce has more beta-carotene than avocado per 100 grams, however, avocado contains more alpha-carotene than iceberg lettuce per 100 grams. Both avocado and iceberg lettuce contain significant amounts of lutein + zeaxanthin.
| Avocado | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 63 UG | 299 UG |
| alpha-carotene | 24 UG | 4 UG |
| lutein + zeaxanthin | 271 UG | 277 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than iceberg lettuce per 100 grams.
| Avocado | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.052 G |
| Total | 0.125 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than iceberg lettuce per 100 grams.
| Avocado | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 1.674 G | 0.021 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.021 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 Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Avocado g
()
|
Daily Values (%) |
Iceberg 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 iceberg lettuce or avocado contain more calories in 100 grams?Avocado is high in calories and iceberg lettuce has 90% less calories than avocado - iceberg lettuce has 14 calories in 100g and avocado has 167 calories.
Does iceberg lettuce or avocado have more carbohydrates?
By weight, iceberg lettuce and avocado contain similar amounts of carbs - iceberg lettuce has 3g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does iceberg lettuce or avocado contain more potassium?
Avocado is a rich source of potassium and it has 260% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium in 100 grams and avocado has 507mg of potassium.