Broccoli vs. Butterhead Lettuce
Nutrition comparison of Broccoli and Butterhead Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
broccoli
versus
butterhead lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and butterhead lettuce:
- Both butterhead lettuce and broccoli are high in Vitamin K and potassium.
- Broccoli has more pantothenic acid and Vitamin B6.
- Broccoli is a great source of calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C.
- Butterhead lettuce has 62% less calories than broccoli.
- Butterhead lettuce has more beta-carotene than broccoli, however, broccoli contains more alpha-carotene than butterhead lettuce.
- Butterhead lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Broccoli (Broccoli, 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 62% less calories than broccoli - butterhead lettuce has 13 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, broccoli is lighter in protein, heavier in carbs and lighter in fat compared to butterhead lettuce per calorie. Broccoli has a macronutrient ratio of 28:65:7 and for butterhead lettuce, 33:57:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Butterhead Lettuce | |
|---|---|---|
| Protein | 28% | 33% |
| Carbohydrates | 65% | 57% |
| Fat | 7% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Butterhead lettuce and broccoli contain similar amounts of carbs - butterhead lettuce has 2.2g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Broccoli 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 broccoli has 2.6g of dietary fiber.
sugar
Butterhead lettuce and broccoli contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Butterhead lettuce and broccoli contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both butterhead lettuce and broccoli are low in saturated fat - butterhead lettuce has 0.03g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 23 times more Vitamin C than butterhead lettuce - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Butterhead lettuce is an excellent source of Vitamin A and it has 435% more Vitamin A than broccoli - butterhead lettuce has 166ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Butterhead lettuce and broccoli contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Both butterhead lettuce and broccoli are high in Vitamin K. Butterhead lettuce is very similar to broccoli for Vitamin K - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more pantothenic acid and Vitamin B6. Both broccoli and butterhead lettuce contain significant amounts of thiamin, riboflavin, niacin and folate.
| Broccoli | Butterhead Lettuce | |
|---|---|---|
| Thiamin | 0.071 MG | 0.057 MG |
| Riboflavin | 0.117 MG | 0.062 MG |
| Niacin | 0.639 MG | 0.357 MG |
| Pantothenic acid | 0.573 MG | 0.15 MG |
| Vitamin B6 | 0.175 MG | 0.082 MG |
| Folate | 63 UG | 73 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 34% more calcium than butterhead lettuce - butterhead lettuce has 35mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Butterhead lettuce has 70% more iron than broccoli - butterhead lettuce has 1.2mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both butterhead lettuce and broccoli are high in potassium. Broccoli has 33% more potassium than butterhead lettuce - butterhead lettuce has 238mg of potassium per 100 grams and broccoli has 316mg 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 broccoli and butterhead lettuce contain significant amounts of quercetin.
| Broccoli | Butterhead Lettuce | |
|---|---|---|
| luteolin | 0.8 mg | ~ |
| kaempferol | 7.84 mg | 0.02 mg |
| myricetin | 0.06 mg | ~ |
| Quercetin | 3.26 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 than broccoli per 100 grams, however, broccoli contains more alpha-carotene than butterhead lettuce per 100 grams. Both broccoli and butterhead lettuce contain significant amounts of lutein + zeaxanthin.
| Broccoli | Butterhead Lettuce | |
|---|---|---|
| beta-carotene | 361 UG | 1987 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 1403 UG | 1223 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, butterhead lettuce has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Broccoli | Butterhead Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.0215 G | 0.083 G |
| Total | 0.0215 G | 0.083 G |
omega 6s
Comparing omega-6 fatty acids, both broccoli and butterhead lettuce contain small amounts of linoleic acid.
| Broccoli | Butterhead Lettuce | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.049 G | 0.034 G |
| Total | 0.055 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: Broccoli (Broccoli, raw) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) .
Broccoli 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 broccoli contain more calories in 100 grams?Butterhead lettuce has 60% less calories than broccoli - butterhead lettuce has 13 calories in 100g and broccoli has 34 calories.
Is butterhead lettuce or broccoli better for protein?
Butterhead lettuce and broccoli contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and broccoli has 2.8g of protein.
Does butterhead lettuce or broccoli have more carbohydrates?
By weight, butterhead lettuce and broccoli contain similar amounts of carbs - butterhead lettuce has 2.2g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does butterhead lettuce or broccoli contain more potassium?
Both butterhead lettuce and broccoli are high in potassium. Broccoli has 30% more potassium than butterhead lettuce - butterhead lettuce has 238mg of potassium in 100 grams and broccoli has 316mg of potassium.