Butterhead Lettuce vs. Carrots
Nutrition comparison of Butterhead Lettuce and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
butterhead lettuce
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in butterhead lettuce and carrots:
- Both butterhead lettuce and carrots are high in Vitamin A and potassium.
- Butterhead lettuce has 3.3 times less carbohydrates than carrot.
- Butterhead lettuce has 68% less calories than carrot.
- Butterhead lettuce is a great source of Vitamin K.
- Carrot has more beta-carotene and alpha-carotene than butterhead lettuce, however, butterhead lettuce contains more lutein + zeaxanthin than carrot.
- Carrot has more niacin, however, butterhead lettuce contains more folate.
- Carrot is a great source of dietary fiber.
USDA sources for nutritional information: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Butterhead lettuce has 68% less calories than carrot - butterhead lettuce has 13 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, butterhead lettuce is much heavier in protein, much lighter in carbs and heavier in fat compared to carrots per calorie. Butterhead lettuce has a macronutrient ratio of 33:57:11 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Butterhead Lettuce | Carrots | |
|---|---|---|
| Protein | 33% | 9% |
| Carbohydrates | 57% | 87% |
| Fat | 11% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Butterhead lettuce has 3.3 times less carbohydrates than carrot - butterhead lettuce has 2.2g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
The carbs in butterhead lettuce are made of 54% dietary fiber and 46% sugar, whereas the carbs in carrots comprise of 53% sugar, 31% dietary fiber and 16% starch.
dietary fiber
Carrot is a great source of dietary fiber and it has 155% more dietary fiber than butterhead lettuce - butterhead lettuce has 1.1g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Butterhead lettuce and carrots contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Butterhead lettuce and carrots contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both butterhead lettuce and carrots are low in saturated fat - butterhead lettuce has 0.03g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Butterhead lettuce and carrots contain similar amounts of Vitamin C - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Both butterhead lettuce and carrots are high in Vitamin A. Carrot has 403% more Vitamin A than butterhead lettuce - butterhead lettuce has 166ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.
Vitamin E
Butterhead lettuce and carrots contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Butterhead lettuce is a great source of Vitamin K and it has 675% more Vitamin K than carrot - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Carrot has more niacin, however, butterhead lettuce contains more folate. Both butterhead lettuce and carrots contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Butterhead Lettuce | Carrots | |
|---|---|---|
| Thiamin | 0.057 MG | 0.066 MG |
| Riboflavin | 0.062 MG | 0.058 MG |
| Niacin | 0.357 MG | 0.983 MG |
| Pantothenic acid | 0.15 MG | 0.273 MG |
| Vitamin B6 | 0.082 MG | 0.138 MG |
| Folate | 73 UG | 19 UG |
Minerals
calcium
Butterhead lettuce and carrots contain similar amounts of calcium - butterhead lettuce has 35mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Butterhead lettuce has 313% more iron than carrot - butterhead lettuce has 1.2mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Both butterhead lettuce and carrots are high in potassium. Carrot has 34% more potassium than butterhead lettuce - butterhead lettuce has 238mg of potassium per 100 grams and carrot has 320mg 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, carrot has more kaempferol than butterhead lettuce per 100 grams, however, butterhead lettuce contains more quercetin than carrot per 100 grams.
| Butterhead Lettuce | Carrots | |
|---|---|---|
| kaempferol | 0.02 mg | 0.24 mg |
| Quercetin | 2.73 mg | 0.21 mg |
| luteolin | ~ | 0.11 mg |
| myricetin | ~ | 0.04 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, carrot has more beta-carotene and alpha-carotene than butterhead lettuce per 100 grams, however, butterhead lettuce contains more lutein + zeaxanthin than carrot per 100 grams.
| Butterhead Lettuce | Carrots | |
|---|---|---|
| beta-carotene | 1987 UG | 8285 UG |
| lutein + zeaxanthin | 1223 UG | 256 UG |
| alpha-carotene | ~ | 3477 UG |
| lycopene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, butterhead lettuce has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Butterhead Lettuce | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.002 G |
| Total | 0.083 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, carrot has more linoleic acid than butterhead lettuce per 100 grams.
| Butterhead Lettuce | Carrots | |
|---|---|---|
| linoleic acid | 0.034 G | 0.1 G |
| Total | 0.034 G | 0.1 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 Carrots (Carrots, raw) .
Butterhead Lettuce g
()
|
Daily Values (%) |
Carrots 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 carrots contain more calories in 100 grams?Butterhead lettuce has 70% less calories than carrot - butterhead lettuce has 13 calories in 100g and carrot has 41 calories.
Is butterhead lettuce or carrots better for protein?
Butterhead lettuce and carrots contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and carrot has 0.93g of protein.
Does butterhead lettuce or carrots have more carbohydrates?
By weight, butterhead lettuce has 3.3 times fewer carbohydrates than carrot - butterhead lettuce has 2.2g of carbs for 100g and carrot has 9.6g of carbohydrates. the carbs in butterhead lettuce are made of 50% dietary fiber and 50% sugar, whereas the carbs in carrots comprise of 50% sugar, 30% dietary fiber and 20% starch.
Does butterhead lettuce or carrots contain more potassium?
Both butterhead lettuce and carrots are high in potassium. Carrot has 30% more potassium than butterhead lettuce - butterhead lettuce has 238mg of potassium in 100 grams and carrot has 320mg of potassium.