Butterhead Lettuce vs. Zucchini
Nutrition comparison of Butterhead Lettuce and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
butterhead lettuce
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in butterhead lettuce and zucchini:
- Both butterhead lettuce and zucchini are high in potassium.
- Butterhead lettuce is a great source of Vitamin K.
- Butterhead lettuce is an excellent source of Vitamin A.
- Zucchini has more Vitamin B6, however, butterhead lettuce contains more folate.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Butterhead lettuce and zucchini contain similar amounts of calories - butterhead lettuce has 13 calories per 100 grams and zucchini has 17 calories.
For macronutrient ratios, butterhead lettuce is heavier in protein, lighter in carbs and similar to zucchini for fat. Butterhead lettuce has a macronutrient ratio of 33:57:11 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Butterhead Lettuce | Zucchini | |
|---|---|---|
| Protein | 33% | 24% |
| Carbohydrates | 57% | 62% |
| Fat | 11% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both butterhead lettuce and zucchini are low in carbohydrates - butterhead lettuce has 2.2g of total carbs per 100 grams and zucchini has 3.1g of carbohydrates.
The carbs in butterhead lettuce are made of 54% dietary fiber and 46% sugar, whereas the carbs in zucchini comprise of 71% sugar and 29% dietary fiber.
dietary fiber
Butterhead lettuce and zucchini contain similar amounts of dietary fiber - butterhead lettuce has 1.1g of dietary fiber per 100 grams and zucchini has 1g of dietary fiber.
sugar
Butterhead lettuce and zucchini contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and zucchini has 2.5g of sugar.
Protein
protein
Butterhead lettuce and zucchini contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and zucchini has 1.2g of protein.
Fat
saturated fat
Both butterhead lettuce and zucchini are low in saturated fat - butterhead lettuce has 0.03g of saturated fat per 100 grams and zucchini has 0.08g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 384% more Vitamin C than butterhead lettuce - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and zucchini has 17.9mg of Vitamin C.
Vitamin A
Butterhead lettuce is an excellent source of Vitamin A and it has 15 times more Vitamin A than zucchini - butterhead lettuce has 166ug of Vitamin A per 100 grams and zucchini has 10ug of Vitamin A.
Vitamin E
Butterhead lettuce and zucchini contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and zucchini has 0.12mg of Vitamin E.
Vitamin K
Butterhead lettuce is a great source of Vitamin K and it has 22 times more Vitamin K than zucchini - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and zucchini has 4.3ug of Vitamin K.
The B Vitamins
Zucchini has more Vitamin B6, however, butterhead lettuce contains more folate. Both butterhead lettuce and zucchini contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Butterhead Lettuce | Zucchini | |
|---|---|---|
| Thiamin | 0.057 MG | 0.045 MG |
| Riboflavin | 0.062 MG | 0.094 MG |
| Niacin | 0.357 MG | 0.451 MG |
| Pantothenic acid | 0.15 MG | 0.204 MG |
| Vitamin B6 | 0.082 MG | 0.163 MG |
| Folate | 73 UG | 24 UG |
Minerals
calcium
Butterhead lettuce has 119% more calcium than zucchini - butterhead lettuce has 35mg of calcium per 100 grams and zucchini has 16mg of calcium.
iron
Butterhead lettuce has 235% more iron than zucchini - butterhead lettuce has 1.2mg of iron per 100 grams and zucchini has 0.37mg of iron.
potassium
Both butterhead lettuce and zucchini are high in potassium. Butterhead lettuce is very similar to butterhead lettuce for potassium - butterhead lettuce has 238mg of potassium per 100 grams and zucchini has 261mg 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 butterhead lettuce and zucchini contain significant amounts of lutein + zeaxanthin.
| Butterhead Lettuce | Zucchini | |
|---|---|---|
| beta-carotene | 1987 UG | 120 UG |
| lutein + zeaxanthin | 1223 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both butterhead lettuce and zucchini contain significant amounts of alpha linoleic acid (ALA).
| Butterhead Lettuce | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.061 G |
| Total | 0.083 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both butterhead lettuce and zucchini contain small amounts of linoleic acid.
| Butterhead Lettuce | Zucchini | |
|---|---|---|
| linoleic acid | 0.034 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.034 G | 0.031 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 Zucchini (Squash, summer, zucchini, includes skin, raw) .
Butterhead Lettuce g
()
|
Daily Values (%) |
Zucchini 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 zucchini contain more calories in 100 grams?Butterhead lettuce and zucchini contain similar amounts of calories - butterhead lettuce has 13 calories in 100g and zucchini has 17 calories.
Is butterhead lettuce or zucchini better for protein?
Butterhead lettuce and zucchini contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and zucchini has 1.2g of protein.
Does butterhead lettuce or zucchini have more carbohydrates?
By weight, both butterhead lettuce and zucchini are low in carbohydrates - butterhead lettuce has 2.2g of carbs for 100g and zucchini has 3.1g of carbohydrates. the carbs in butterhead lettuce are made of 50% dietary fiber and 50% sugar, whereas the carbs in zucchini comprise of 70% sugar and 30% dietary fiber.
Does butterhead lettuce or zucchini contain more potassium?
Both butterhead lettuce and zucchini are high in potassium. Butterhead lettuce is very similar to butterhead lettuce for potassium - butterhead lettuce has 238mg of potassium in 100 grams and zucchini has 261mg of potassium.