Butterhead Lettuce vs. Iceberg Lettuce
Nutrition comparison of Butterhead Lettuce and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
butterhead lettuce
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in butterhead lettuce and iceberg lettuce:
- Butterhead lettuce has more riboflavin, niacin and folate.
- 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: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Butterhead lettuce and iceberg lettuce contain similar amounts of calories - butterhead lettuce has 13 calories per 100 grams and iceberg lettuce has 14 calories.
For macronutrient ratios, butterhead lettuce is heavier in protein, lighter in carbs and similar to iceberg lettuce for fat. Butterhead lettuce has a macronutrient ratio of 40:60:0 and for iceberg lettuce, 20:80:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Butterhead Lettuce | Iceberg Lettuce | |
|---|---|---|
| Protein | 40% | 20% |
| Carbohydrates | 60% | 80% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both butterhead lettuce and iceberg lettuce are low in carbohydrates - butterhead lettuce has 2.2g of total carbs per 100 grams and iceberg lettuce has 3g of carbohydrates.
The carbs in butterhead lettuce are made of 54% dietary fiber and 46% sugar, whereas the carbs in iceberg lettuce comprise of 62% sugar and 38% dietary fiber.
dietary fiber
Butterhead lettuce and iceberg lettuce contain similar amounts of dietary fiber - butterhead lettuce has 1.1g of dietary fiber per 100 grams and iceberg lettuce has 1.2g of dietary fiber.
sugar
Butterhead lettuce and iceberg lettuce contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and iceberg lettuce has 2g of sugar.
Protein
protein
Butterhead lettuce and iceberg lettuce contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and iceberg lettuce has 0.9g of protein.
Fat
saturated fat
Both butterhead lettuce and iceberg lettuce are low in saturated fat - butterhead lettuce has 0.03g of saturated fat per 100 grams and iceberg lettuce has 0.02g of saturated fat.
Vitamins
Vitamin C
Butterhead lettuce and iceberg lettuce contain similar amounts of Vitamin C - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and iceberg lettuce has 2.8mg of Vitamin C.
Vitamin A
Butterhead lettuce is an excellent source of Vitamin A and it has 564% more Vitamin A than iceberg lettuce - butterhead lettuce has 166ug of Vitamin A per 100 grams and iceberg lettuce has 25ug of Vitamin A.
Vitamin E
Butterhead lettuce and iceberg lettuce contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and iceberg lettuce has 0.18mg of Vitamin E.
Vitamin K
Butterhead lettuce is a great source of Vitamin K and it has 324% more Vitamin K than iceberg lettuce - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and iceberg lettuce has 24.1ug of Vitamin K.
The B Vitamins
Butterhead lettuce has more riboflavin, niacin and folate. Both butterhead lettuce and iceberg lettuce contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Butterhead Lettuce | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.057 MG | 0.041 MG |
| Riboflavin | 0.062 MG | 0.025 MG |
| Niacin | 0.357 MG | 0.123 MG |
| Pantothenic acid | 0.15 MG | 0.091 MG |
| Vitamin B6 | 0.082 MG | 0.042 MG |
| Folate | 73 UG | 29 UG |
Minerals
calcium
Butterhead lettuce has 94% more calcium than iceberg lettuce - butterhead lettuce has 35mg of calcium per 100 grams and iceberg lettuce has 18mg of calcium.
iron
Butterhead lettuce has 202% more iron than iceberg lettuce - butterhead lettuce has 1.2mg of iron per 100 grams and iceberg lettuce has 0.41mg of iron.
potassium
Butterhead lettuce is a great source of potassium and it has 69% more potassium than iceberg lettuce - butterhead lettuce has 238mg of potassium per 100 grams and iceberg lettuce has 141mg 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 butterhead lettuce and iceberg lettuce contain significant amounts of quercetin.
| Butterhead Lettuce | Iceberg Lettuce | |
|---|---|---|
| kaempferol | 0.02 mg | 0.15 mg |
| Quercetin | 2.73 mg | 1.42 mg |
| apigenin | ~ | 0.13 mg |
| luteolin | ~ | 0.03 mg |
| myricetin | ~ | 0.06 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 | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 1987 UG | 299 UG |
| lutein + zeaxanthin | 1223 UG | 277 UG |
| alpha-carotene | ~ | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both butterhead lettuce and iceberg lettuce contain significant amounts of alpha linoleic acid (ALA).
| Butterhead Lettuce | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.052 G |
| Total | 0.083 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, both butterhead lettuce and iceberg lettuce contain small amounts of linoleic acid.
| Butterhead Lettuce | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.034 G | 0.021 G |
| Total | 0.034 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: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Butterhead Lettuce g
()
|
Daily Values (%) |
Iceberg Lettuce g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 iceberg lettuce contain more calories in 100 grams?Butterhead lettuce and iceberg lettuce contain similar amounts of calories - butterhead lettuce has 13 calories in 100g and iceberg lettuce has 14 calories.
Is butterhead lettuce or iceberg lettuce better for protein?
Butterhead lettuce and iceberg lettuce contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and iceberg lettuce has 0.9g of protein.
Does butterhead lettuce or iceberg lettuce have more carbohydrates?
By weight, both butterhead lettuce and iceberg lettuce are low in carbohydrates - butterhead lettuce has 2.2g of carbs for 100g and iceberg lettuce has 3g of carbohydrates. the carbs in butterhead lettuce are made of 50% dietary fiber and 50% sugar, whereas the carbs in iceberg lettuce comprise of 60% sugar and 40% dietary fiber.