Egg vs. Iceberg Lettuce
Nutrition comparison of Egg and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and iceberg lettuce:
- Egg has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
- For omega-3 fatty acids, egg has more dha than iceberg lettuce.
- Iceberg lettuce has 172.6 times less saturated fat than egg.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and iceberg lettuce has 90% less calories than egg - iceberg lettuce has 14 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is heavier in protein, much lighter in carbs and much heavier in fat compared to iceberg lettuce per calorie. Egg has a macronutrient ratio of 36:2:62 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Iceberg Lettuce | |
|---|---|---|
| Protein | 36% | 21% |
| Carbohydrates | 2% | 72% |
| Fat | 62% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both iceberg lettuce and egg are low in carbohydrates - iceberg lettuce has 3g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
The carbs in iceberg lettuce are made of 62% sugar and 38% dietary fiber, whereas the carbs in egg comprise of 100% sugar.
dietary fiber
Iceberg lettuce has more dietary fiber than egg - iceberg lettuce has 1.2g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Iceberg lettuce and egg contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 12 times more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Iceberg lettuce has 172.6 times less saturated fat than egg - iceberg lettuce has 0.02g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and iceberg lettuce are low in trans fat - egg has 0.04g of trans fat per 100 grams and iceberg lettuce does not contain significant amounts.
cholesterol
Egg is high in cholesterol and iceberg lettuce has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and iceberg lettuce does not contain significant amounts.
Vitamins
Vitamin C
Iceberg lettuce has more Vitamin C than egg - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 540% more Vitamin A than iceberg lettuce - iceberg lettuce has 25ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than iceberg lettuce - egg has 82iu of Vitamin D per 100 grams and iceberg lettuce does not contain significant amounts.
Vitamin E
Iceberg lettuce and egg contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Iceberg lettuce has 79 times more Vitamin K than egg - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12. Both egg and iceberg lettuce contain significant amounts of thiamin, niacin and folate.
| Egg | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.04 MG | 0.041 MG |
| Riboflavin | 0.457 MG | 0.025 MG |
| Niacin | 0.075 MG | 0.123 MG |
| Pantothenic acid | 1.533 MG | 0.091 MG |
| Vitamin B6 | 0.17 MG | 0.042 MG |
| Folate | 47 UG | 29 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 211% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has 327% more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Iceberg lettuce and egg contain similar amounts of potassium - iceberg lettuce has 141mg of potassium per 100 grams and egg has 138mg 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 egg and iceberg lettuce contain significant amounts of lutein + zeaxanthin.
| Egg | Iceberg Lettuce | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | 277 UG |
| beta-carotene | ~ | 299 UG |
| alpha-carotene | ~ | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than iceberg lettuce per 100 grams. Both egg and iceberg lettuce contain significant amounts of alpha linoleic acid (ALA).
| Egg | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.052 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than iceberg lettuce per 100 grams.
| Egg | Iceberg Lettuce | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.021 G |
| Total | 1.577 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: Egg (Egg, whole, raw, fresh) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Egg 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 egg contain more calories in 100 grams?Egg is high in calories and iceberg lettuce has 90% less calories than egg - iceberg lettuce has 14 calories in 100g and egg has 143 calories.
Is iceberg lettuce or egg better for protein?
Egg is a fantastic source of protein and it has 12 times more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and egg has 12.6g of protein.
Does iceberg lettuce or egg have more carbohydrates?
By weight, both iceberg lettuce and egg are low in carbohydrates - iceberg lettuce has 3g of carbs for 100g and egg has 0.72g of carbohydrates. the carbs in iceberg lettuce are made of 60% sugar and 40% dietary fiber, whereas the carbs in egg comprise of 100% sugar.