Black Pepper vs. Iceberg Lettuce

Nutrition comparison of Black Pepper and Iceberg Lettuce

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of black pepper versus iceberg lettuce (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in black pepper and iceberg lettuce:

  • Black pepper has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
  • Black pepper is a great source of protein.
  • Black pepper is an excellent source of Vitamin K, calcium, dietary fiber, iron and potassium.
  • Iceberg lettuce has 76.3 times less saturated fat than black pepper.
Detailed nutritional comparison of black pepper and iceberg 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: Black Pepper (Spices, pepper, black) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.

Image of Black Pepper src
Image of Iceberg Lettuce src

Calories and Carbs

calories

Black pepper is high in calories and iceberg lettuce has 94% less calories than black pepper - iceberg lettuce has 14 calories per 100 grams and black pepper has 251 calories.

For macronutrient ratios, black pepper is lighter in protein, heavier in carbs and heavier in fat compared to iceberg lettuce per calorie. Black pepper has a macronutrient ratio of 10:78:12 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Black Pepper Iceberg Lettuce
Protein 10% 21%
Carbohydrates 78% 72%
Fat 12% 8%
Alcohol ~ ~

carbohydrates

Black pepper is high in carbohydrates and iceberg lettuce has 95% less carbohydrates than black pepper - iceberg lettuce has 3g of total carbs per 100 grams and black pepper has 64g of carbohydrates.

dietary fiber

Black pepper is an excellent source of dietary fiber and it has 20 times more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and black pepper has 25.3g of dietary fiber.

sugar

Iceberg lettuce and black pepper contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and black pepper has 0.64g of sugar.

Protein

protein

Black pepper is a great source of protein and it has 10 times more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and black pepper has 10.4g of protein.

Fat

saturated fat

Iceberg lettuce has 76.3 times less saturated fat than black pepper - iceberg lettuce has 0.02g of saturated fat per 100 grams and black pepper has 1.4g of saturated fat.

Vitamins

Vitamin C

Iceberg lettuce has more Vitamin C than black pepper - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and black pepper does not contain significant amounts.

Vitamin A

Iceberg lettuce and black pepper contain similar amounts of Vitamin A - iceberg lettuce has 25ug of Vitamin A per 100 grams and black pepper has 27ug of Vitamin A.

Vitamin E

Iceberg lettuce and black pepper contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and black pepper has 1mg of Vitamin E.

Vitamin K

Black pepper is an excellent source of Vitamin K and it has 579% more Vitamin K than iceberg lettuce - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and black pepper has 163.7ug of Vitamin K.

The B Vitamins

Black pepper has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both black pepper and iceberg lettuce contain significant amounts of folate.

Black Pepper Iceberg Lettuce
Thiamin 0.108 MG 0.041 MG
Riboflavin 0.18 MG 0.025 MG
Niacin 1.143 MG 0.123 MG
Pantothenic acid 1.399 MG 0.091 MG
Vitamin B6 0.291 MG 0.042 MG
Folate 17 UG 29 UG

Minerals

calcium

Black pepper is an excellent source of calcium and it has 23 times more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and black pepper has 443mg of calcium.

iron

Black pepper is an excellent source of iron and it has 22 times more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron per 100 grams and black pepper has 9.7mg of iron.

potassium

Black pepper is an excellent source of potassium and it has 843% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium per 100 grams and black pepper has 1329mg 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, both black pepper and iceberg lettuce contain significant amounts of beta-carotene and lutein + zeaxanthin.

Black Pepper Iceberg Lettuce
beta-carotene 310 UG 299 UG
alpha-carotene 12 UG 4 UG
lycopene 20 UG ~
lutein + zeaxanthin 454 UG 277 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, black pepper has more alpha linoleic acid (ALA) than iceberg lettuce per 100 grams.

Black Pepper Iceberg Lettuce
alpha linoleic acid 0.152 G 0.052 G
Total 0.152 G 0.052 G

omega 6s

Comparing omega-6 fatty acids, black pepper has more linoleic acid than iceberg lettuce per 100 grams.

Black Pepper Iceberg Lettuce
linoleic acid 0.694 G 0.021 G
Total 0.694 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: Black Pepper (Spices, pepper, black) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .

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FAQ

Does iceberg lettuce or black pepper contain more calories in 100 grams?
Black pepper is high in calories and iceberg lettuce has 90% less calories than black pepper - iceberg lettuce has 14 calories in 100g and black pepper has 251 calories.

Does iceberg lettuce or black pepper have more carbohydrates?
By weight, black pepper is high in carbohydrates and iceberg lettuce has 100% fewer carbohydrates than black pepper - iceberg lettuce has 3g of carbs for 100g and black pepper has 64g of carbohydrates.

Does iceberg lettuce or black pepper contain more calcium?
Black pepper is a rich source of calcium and it has 23 times more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium in 100 grams and black pepper has 443mg of calcium.

Does iceberg lettuce or black pepper contain more iron?
Black pepper is an abundant source of iron and it has 22 times more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron in 100 grams and black pepper has 9.7mg of iron.

Does iceberg lettuce or black pepper contain more potassium?
Black pepper is a rich source of potassium and it has 840% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium in 100 grams and black pepper has 1329mg of potassium.