Grapefruit vs. Iceberg Lettuce
Nutrition comparison of Grapefruit and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and iceberg lettuce:
- Grapefruit has more beta-carotene and lycopene than iceberg lettuce, however, iceberg lettuce contains more lutein + zeaxanthin than grapefruit.
- Grapefruit has more pantothenic acid, however, iceberg lettuce contains more folate.
- Grapefruit is an excellent source of Vitamin C.
- Iceberg lettuce has 67% less calories than grapefruit.
- Iceberg lettuce has 71% less sugar than grapefruit.
- Iceberg lettuce has 72% less carbohydrates than grapefruit.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) 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 67% less calories than grapefruit - iceberg lettuce has 14 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is lighter in protein, heavier in carbs and lighter in fat compared to iceberg lettuce per calorie. Grapefruit has a macronutrient ratio of 7:91:3 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Iceberg Lettuce | |
|---|---|---|
| Protein | 7% | 21% |
| Carbohydrates | 91% | 72% |
| Fat | 3% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce has 72% less carbohydrates than grapefruit - iceberg lettuce has 3g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Grapefruit has 33% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Iceberg lettuce has 71% less sugar than grapefruit - iceberg lettuce has 2g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Iceberg lettuce and grapefruit contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both iceberg lettuce and grapefruit are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Grapefruit is an excellent source of Vitamin C and it has 10 times more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has 132% more Vitamin A than iceberg lettuce - iceberg lettuce has 25ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Iceberg lettuce and grapefruit contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Iceberg lettuce has more Vitamin K than grapefruit - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Grapefruit has more pantothenic acid, however, iceberg lettuce contains more folate. Both grapefruit and iceberg lettuce contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Grapefruit | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.043 MG | 0.041 MG |
| Riboflavin | 0.031 MG | 0.025 MG |
| Niacin | 0.204 MG | 0.123 MG |
| Pantothenic acid | 0.262 MG | 0.091 MG |
| Vitamin B6 | 0.053 MG | 0.042 MG |
| Folate | 13 UG | 29 UG |
Minerals
calcium
Iceberg lettuce and grapefruit contain similar amounts of calcium - iceberg lettuce has 18mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Iceberg lettuce and grapefruit contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Iceberg lettuce and grapefruit contain similar amounts of potassium - iceberg lettuce has 141mg of potassium per 100 grams and grapefruit has 135mg 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, grapefruit has more luteolin than iceberg lettuce per 100 grams, however, iceberg lettuce contains more quercetin than grapefruit per 100 grams. Both grapefruit and iceberg lettuce contain small amounts of kaempferol and myricetin.
| Grapefruit | Iceberg Lettuce | |
|---|---|---|
| luteolin | 0.6 mg | 0.03 mg |
| kaempferol | 0.01 mg | 0.15 mg |
| myricetin | 0.01 mg | 0.06 mg |
| Quercetin | 0.33 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, grapefruit has more beta-carotene and lycopene than iceberg lettuce per 100 grams, however, iceberg lettuce contains more lutein + zeaxanthin than grapefruit per 100 grams. Both grapefruit and iceberg lettuce contain small amounts of alpha-carotene.
| Grapefruit | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 686 UG | 299 UG |
| alpha-carotene | 3 UG | 4 UG |
| lycopene | 1419 UG | ~ |
| lutein + zeaxanthin | 5 UG | 277 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, iceberg lettuce has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Grapefruit | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.052 G |
| Total | 0.008 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, both grapefruit and iceberg lettuce contain small amounts of linoleic acid.
| Grapefruit | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.029 G | 0.021 G |
| Total | 0.029 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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Grapefruit g
()
|
Daily Values (%) |
Iceberg Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 grapefruit contain more calories in 100 grams?Iceberg lettuce has 70% less calories than grapefruit - iceberg lettuce has 14 calories in 100g and grapefruit has 42 calories.
Does iceberg lettuce or grapefruit have more carbohydrates?
By weight, iceberg lettuce has 70% fewer carbohydrates than grapefruit - iceberg lettuce has 3g of carbs for 100g and grapefruit has 10.7g of carbohydrates.