Banana vs. Butterhead Lettuce
Nutrition comparison of Banana and Butterhead Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
butterhead lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and butterhead lettuce:
- Both butterhead lettuce and banana are high in potassium.
- Banana has more pantothenic acid and Vitamin B6, however, butterhead lettuce contains more folate.
- Banana is a great source of dietary fiber.
- Butterhead lettuce has 12 times less sugar than banana.
- Butterhead lettuce has 9.2 times less carbohydrates than banana.
- Butterhead lettuce has more beta-carotene and lutein + zeaxanthin than banana, however, banana contains more alpha-carotene than butterhead lettuce.
- Butterhead lettuce has signficantly less calories than banana.
- Butterhead lettuce has signficantly more calcium than banana.
- Butterhead lettuce is a great source of Vitamin K.
- Butterhead lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Banana (Bananas, 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 signficantly less calories than banana - butterhead lettuce has 13 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is much lighter in protein, much heavier in carbs and lighter in fat compared to butterhead lettuce per calorie. Banana has a macronutrient ratio of 5:93:3 and for butterhead lettuce, 33:57:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Butterhead Lettuce | |
|---|---|---|
| Protein | 5% | 33% |
| Carbohydrates | 93% | 57% |
| Fat | 3% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Butterhead lettuce has 9.2 times less carbohydrates than banana - butterhead lettuce has 2.2g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Banana is a great source of dietary fiber and it has 136% more dietary fiber than butterhead lettuce - butterhead lettuce has 1.1g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Butterhead lettuce has 12 times less sugar than banana - butterhead lettuce has 0.94g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Butterhead lettuce and banana contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both butterhead lettuce and banana are low in saturated fat - butterhead lettuce has 0.03g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has 135% more Vitamin C than butterhead lettuce - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Butterhead lettuce is an excellent source of Vitamin A and it has 54 times more Vitamin A than banana - butterhead lettuce has 166ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Butterhead lettuce and banana contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Butterhead lettuce is a great source of Vitamin K and it has 203 times more Vitamin K than banana - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Banana has more pantothenic acid and Vitamin B6, however, butterhead lettuce contains more folate. Both banana and butterhead lettuce contain significant amounts of thiamin, riboflavin and niacin.
| Banana | Butterhead Lettuce | |
|---|---|---|
| Thiamin | 0.031 MG | 0.057 MG |
| Riboflavin | 0.073 MG | 0.062 MG |
| Niacin | 0.665 MG | 0.357 MG |
| Pantothenic acid | 0.334 MG | 0.15 MG |
| Vitamin B6 | 0.367 MG | 0.082 MG |
| Folate | 20 UG | 73 UG |
Minerals
calcium
Butterhead lettuce has signficantly more calcium than banana - butterhead lettuce has 35mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Butterhead lettuce has 377% more iron than banana - butterhead lettuce has 1.2mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both butterhead lettuce and banana are high in potassium. Banana has 50% more potassium than butterhead lettuce - butterhead lettuce has 238mg of potassium per 100 grams and banana has 358mg 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, both banana and butterhead lettuce contain small amounts of kaempferol.
| Banana | Butterhead Lettuce | |
|---|---|---|
| kaempferol | 0.11 mg | 0.02 mg |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.06 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, butterhead lettuce has more beta-carotene and lutein + zeaxanthin than banana per 100 grams, however, banana contains more alpha-carotene than butterhead lettuce per 100 grams.
| Banana | Butterhead Lettuce | |
|---|---|---|
| beta-carotene | 26 UG | 1987 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 22 UG | 1223 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, butterhead lettuce has more alpha linoleic acid (ALA) than banana per 100 grams.
| Banana | Butterhead Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.083 G |
| Total | 0.027 G | 0.083 G |
omega 6s
Comparing omega-6 fatty acids, both banana and butterhead lettuce contain small amounts of linoleic acid.
| Banana | Butterhead Lettuce | |
|---|---|---|
| linoleic acid | 0.046 G | 0.034 G |
| Total | 0.046 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: Banana (Bananas, raw) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) .
Banana 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 banana contain more calories in 100 grams?Butterhead lettuce has signficantly less calories than banana - butterhead lettuce has 13 calories in 100g and banana has 89 calories.
Is butterhead lettuce or banana better for protein?
Butterhead lettuce and banana contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and banana has 1.1g of protein.
Does butterhead lettuce or banana have more carbohydrates?
By weight, butterhead lettuce has 9.2 times fewer carbohydrates than banana - butterhead lettuce has 2.2g of carbs for 100g and banana has 22.8g of carbohydrates.
Does butterhead lettuce or banana contain more potassium?
Both butterhead lettuce and banana are high in potassium. Banana has 50% more potassium than butterhead lettuce - butterhead lettuce has 238mg of potassium in 100 grams and banana has 358mg of potassium.