Cantaloupe vs. Iceberg Lettuce
Nutrition comparison of Cantaloupe and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and iceberg lettuce:
- Cantaloupe has more beta-carotene than iceberg lettuce, however, iceberg lettuce contains more lutein + zeaxanthin than cantaloupe.
- Cantaloupe has more niacin.
- Cantaloupe is a great source of potassium.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
- Iceberg lettuce has 59% less calories than cantaloupe.
- Iceberg lettuce has 75% less sugar than cantaloupe.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Iceberg lettuce has 59% less calories than cantaloupe - cantaloupe has 34 calories per 100 grams and iceberg lettuce has 14 calories.
For macronutrient ratios, cantaloupe is lighter in protein, heavier in carbs and lighter in fat compared to iceberg lettuce per calorie. Cantaloupe has a macronutrient ratio of 9:87:4 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Iceberg Lettuce | |
|---|---|---|
| Protein | 9% | 21% |
| Carbohydrates | 87% | 72% |
| Fat | 4% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and iceberg lettuce contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and iceberg lettuce has 3g of carbohydrates.
The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in iceberg lettuce comprise of 62% sugar and 38% dietary fiber.
dietary fiber
Cantaloupe and iceberg lettuce contain similar amounts of dietary fiber - cantaloupe has 0.9g of dietary fiber per 100 grams and iceberg lettuce has 1.2g of dietary fiber.
sugar
Iceberg lettuce has 75% less sugar than cantaloupe - cantaloupe has 7.9g of sugar per 100 grams and iceberg lettuce has 2g of sugar.
Protein
protein
Cantaloupe and iceberg lettuce contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and iceberg lettuce has 0.9g of protein.
Fat
saturated fat
Both cantaloupe and iceberg lettuce are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and iceberg lettuce has 0.02g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has 12 times more Vitamin C than iceberg lettuce - cantaloupe has 36.7mg of Vitamin C per 100 grams and iceberg lettuce has 2.8mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 576% more Vitamin A than iceberg lettuce - cantaloupe has 169ug of Vitamin A per 100 grams and iceberg lettuce has 25ug of Vitamin A.
Vitamin E
Cantaloupe and iceberg lettuce contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and iceberg lettuce has 0.18mg of Vitamin E.
Vitamin K
Iceberg lettuce has 864% more Vitamin K than cantaloupe - cantaloupe has 2.5ug of Vitamin K per 100 grams and iceberg lettuce has 24.1ug of Vitamin K.
The B Vitamins
Cantaloupe has more niacin. Both cantaloupe and iceberg lettuce contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Cantaloupe | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.041 MG | 0.041 MG |
| Riboflavin | 0.019 MG | 0.025 MG |
| Niacin | 0.734 MG | 0.123 MG |
| Pantothenic acid | 0.105 MG | 0.091 MG |
| Vitamin B6 | 0.072 MG | 0.042 MG |
| Folate | 21 UG | 29 UG |
Minerals
calcium
Iceberg lettuce has 100% more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and iceberg lettuce has 18mg of calcium.
iron
Cantaloupe and iceberg lettuce contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and iceberg lettuce has 0.41mg of iron.
potassium
Cantaloupe is a great source of potassium and it has 89% more potassium than iceberg lettuce - cantaloupe has 267mg 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, cantaloupe has more luteolin than iceberg lettuce per 100 grams, however, iceberg lettuce contains more quercetin than cantaloupe per 100 grams. Both cantaloupe and iceberg lettuce contain small amounts of kaempferol.
| Cantaloupe | Iceberg Lettuce | |
|---|---|---|
| luteolin | 0.64 mg | 0.03 mg |
| kaempferol | 0.07 mg | 0.15 mg |
| Quercetin | 0.01 mg | 1.42 mg |
| apigenin | ~ | 0.13 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, cantaloupe has more beta-carotene than iceberg lettuce per 100 grams, however, iceberg lettuce contains more lutein + zeaxanthin than cantaloupe per 100 grams. Both cantaloupe and iceberg lettuce contain small amounts of alpha-carotene.
| Cantaloupe | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 2020 UG | 299 UG |
| alpha-carotene | 16 UG | 4 UG |
| lutein + zeaxanthin | 26 UG | 277 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cantaloupe and iceberg lettuce contain significant amounts of alpha linoleic acid (ALA).
| Cantaloupe | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.052 G |
| Total | 0.046 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, both cantaloupe and iceberg lettuce contain small amounts of linoleic acid.
| Cantaloupe | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.035 G | 0.021 G |
| Total | 0.035 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: Cantaloupe (Melons, cantaloupe, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Cantaloupe g
()
|
Daily Values (%) |
Iceberg 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 cantaloupe or iceberg lettuce contain more calories in 100 grams?Iceberg lettuce has 60% less calories than cantaloupe - cantaloupe has 34 calories in 100g and iceberg lettuce has 14 calories.
Does cantaloupe or iceberg lettuce have more carbohydrates?
By weight, cantaloupe and iceberg lettuce contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and iceberg lettuce has 3g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in iceberg lettuce comprise of 60% sugar and 40% dietary fiber.