Blueberry vs. Butterhead Lettuce
Nutrition comparison of Blueberry and Butterhead Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
butterhead lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and butterhead lettuce:
- Blueberry is a great source of dietary fiber.
- Butterhead lettuce has 3.3 times less calories than blueberry.
- Butterhead lettuce has 5.5 times less carbohydrates than blueberry.
- Butterhead lettuce has 9.6 times less sugar than blueberry.
- Butterhead lettuce has more folate.
- Butterhead lettuce has signficantly more calcium than blueberry.
- Butterhead lettuce is a great source of Vitamin K and potassium.
- Butterhead lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Butterhead lettuce has 3.3 times less calories than blueberry - butterhead lettuce has 13 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is much lighter in protein, much heavier in carbs and lighter in fat compared to butterhead lettuce per calorie. Blueberry has a macronutrient ratio of 5:91:5 and for butterhead lettuce, 33:57:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Butterhead Lettuce | |
|---|---|---|
| Protein | 5% | 33% |
| Carbohydrates | 91% | 57% |
| Fat | 5% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Butterhead lettuce has 5.5 times less carbohydrates than blueberry - butterhead lettuce has 2.2g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Blueberry is a great source of dietary fiber and it has 118% more dietary fiber than butterhead lettuce - butterhead lettuce has 1.1g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Butterhead lettuce has 9.6 times less sugar than blueberry - butterhead lettuce has 0.94g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Butterhead lettuce and blueberry contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both butterhead lettuce and blueberry are low in saturated fat - butterhead lettuce has 0.03g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Blueberry has 162% more Vitamin C than butterhead lettuce - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Butterhead lettuce is an excellent source of Vitamin A and it has 54 times more Vitamin A than blueberry - butterhead lettuce has 166ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Butterhead lettuce and blueberry contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Butterhead lettuce is a great source of Vitamin K and it has 430% more Vitamin K than blueberry - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Butterhead lettuce has more folate. Both blueberry and butterhead lettuce contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Blueberry | Butterhead Lettuce | |
|---|---|---|
| Thiamin | 0.037 MG | 0.057 MG |
| Riboflavin | 0.041 MG | 0.062 MG |
| Niacin | 0.418 MG | 0.357 MG |
| Pantothenic acid | 0.124 MG | 0.15 MG |
| Vitamin B6 | 0.052 MG | 0.082 MG |
| Folate | 6 UG | 73 UG |
Minerals
calcium
Butterhead lettuce has signficantly more calcium than blueberry - butterhead lettuce has 35mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Butterhead lettuce has 343% more iron than blueberry - butterhead lettuce has 1.2mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Butterhead lettuce is a great source of potassium and it has 209% more potassium than blueberry - butterhead lettuce has 238mg of potassium per 100 grams and blueberry has 77mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Blueberry | Butterhead Lettuce | |
|---|---|---|
| luteolin | 0.2 mg | ~ |
| kaempferol | 1.66 mg | 0.02 mg |
| myricetin | 1.3 mg | ~ |
| Quercetin | 7.67 mg | 2.73 mg |
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,
| Blueberry | Butterhead Lettuce | |
|---|---|---|
| beta-carotene | 32 UG | 1987 UG |
| lutein + zeaxanthin | 80 UG | 1223 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blueberry and butterhead lettuce contain significant amounts of alpha linoleic acid (ALA).
| Blueberry | Butterhead Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.083 G |
| Total | 0.058 G | 0.083 G |
omega 6s
Comparing omega-6 fatty acids, blueberry has more linoleic acid than butterhead lettuce per 100 grams.
| Blueberry | Butterhead Lettuce | |
|---|---|---|
| linoleic acid | 0.088 G | 0.034 G |
| Total | 0.088 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: Blueberry (Blueberries, raw) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) .
Blueberry 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 blueberry contain more calories in 100 grams?Butterhead lettuce has 3.3 times less calories than blueberry - butterhead lettuce has 13 calories in 100g and blueberry has 57 calories.
Is butterhead lettuce or blueberry better for protein?
Butterhead lettuce and blueberry contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and blueberry has 0.74g of protein.
Does butterhead lettuce or blueberry have more carbohydrates?
By weight, butterhead lettuce has 5.5 times fewer carbohydrates than blueberry - butterhead lettuce has 2.2g of carbs for 100g and blueberry has 14.5g of carbohydrates.