Carrots vs. Iceberg Lettuce
Nutrition comparison of Carrots and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
carrots
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in carrots and iceberg lettuce:
- Carrot has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Carrot is a great source of dietary fiber.
- Carrot is an excellent source of Vitamin A and potassium.
- Iceberg lettuce has 66% less calories than carrot.
- Iceberg lettuce has 69% less carbohydrates than carrot.
USDA sources for nutritional information: Carrots (Carrots, 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 66% less calories than carrot - iceberg lettuce has 14 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, carrots is lighter in protein, heavier in carbs and similar to iceberg lettuce for fat. Carrots has a macronutrient ratio of 9:87:5 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Carrots | Iceberg Lettuce | |
|---|---|---|
| Protein | 9% | 21% |
| Carbohydrates | 87% | 72% |
| Fat | 5% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce has 69% less carbohydrates than carrot - iceberg lettuce has 3g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
The carbs in iceberg lettuce are made of 62% sugar and 38% dietary fiber, 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 133% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Iceberg lettuce and carrots contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Iceberg lettuce and carrots contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both iceberg lettuce and carrots are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Carrot has 111% more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has 32 times more Vitamin A than iceberg lettuce - iceberg lettuce has 25ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.
Vitamin E
Iceberg lettuce and carrots contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Iceberg lettuce and carrots contain similar amounts of Vitamin K - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Carrot has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both carrots and iceberg lettuce contain significant amounts of thiamin and folate.
| Carrots | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.066 MG | 0.041 MG |
| Riboflavin | 0.058 MG | 0.025 MG |
| Niacin | 0.983 MG | 0.123 MG |
| Pantothenic acid | 0.273 MG | 0.091 MG |
| Vitamin B6 | 0.138 MG | 0.042 MG |
| Folate | 19 UG | 29 UG |
Minerals
calcium
Carrot has 83% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Iceberg lettuce and carrots contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Carrot is an excellent source of potassium and it has 127% more potassium than iceberg lettuce - iceberg lettuce has 141mg 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, both carrots and iceberg lettuce contain significant amounts of kaempferol.
| Carrots | Iceberg Lettuce | |
|---|---|---|
| luteolin | 0.11 mg | 0.03 mg |
| kaempferol | 0.24 mg | 0.15 mg |
| myricetin | 0.04 mg | 0.06 mg |
| Quercetin | 0.21 mg | 1.42 mg |
| apigenin | ~ | 0.13 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, both carrots and iceberg lettuce contain significant amounts of lutein + zeaxanthin.
| Carrots | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 8285 UG | 299 UG |
| alpha-carotene | 3477 UG | 4 UG |
| lycopene | 1 UG | ~ |
| lutein + zeaxanthin | 256 UG | 277 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, iceberg lettuce has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Carrots | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.052 G |
| Total | 0.002 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, carrot has more linoleic acid than iceberg lettuce per 100 grams.
| Carrots | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.1 G | 0.021 G |
| Total | 0.1 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: Carrots (Carrots, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Carrots 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 iceberg lettuce or carrots contain more calories in 100 grams?Iceberg lettuce has 70% less calories than carrot - iceberg lettuce has 14 calories in 100g and carrot has 41 calories.
Does iceberg lettuce or carrots have more carbohydrates?
By weight, iceberg lettuce has 70% fewer carbohydrates than carrot - iceberg lettuce has 3g of carbs for 100g and carrot has 9.6g of carbohydrates. the carbs in iceberg lettuce are made of 60% sugar and 40% dietary fiber, whereas the carbs in carrots comprise of 50% sugar, 30% dietary fiber and 20% starch.
Does iceberg lettuce or carrots contain more potassium?
Carrot is a rich source of potassium and it has 130% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium in 100 grams and carrot has 320mg of potassium.