Grapes vs. Iceberg Lettuce
Nutrition comparison of Grapes and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and iceberg lettuce:
- Grape has more riboflavin and Vitamin B6, however, iceberg lettuce contains more folate.
- Iceberg lettuce has 3.9 times less calories than grape.
- Iceberg lettuce has 5 times less carbohydrates than grape.
- Iceberg lettuce has 6.8 times less sugar than grape.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), 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 3.9 times less calories than grape - iceberg lettuce has 14 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is lighter in protein, much heavier in carbs and lighter in fat compared to iceberg lettuce per calorie. Grapes has a macronutrient ratio of 4:94:2 and for iceberg lettuce, 22:73:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Iceberg Lettuce | |
|---|---|---|
| Protein | 4% | 22% |
| Carbohydrates | 94% | 73% |
| Fat | 2% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce has 5 times less carbohydrates than grape - iceberg lettuce has 3g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Iceberg lettuce and grapes contain similar amounts of dietary fiber - iceberg lettuce has 1.2g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Iceberg lettuce has 6.8 times less sugar than grape - iceberg lettuce has 2g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Iceberg lettuce and grapes contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both iceberg lettuce and grapes are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Iceberg lettuce and grapes contain similar amounts of Vitamin C - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Iceberg lettuce has 733% more Vitamin A than grape - iceberg lettuce has 25ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Iceberg lettuce and grapes contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Iceberg lettuce and grapes contain similar amounts of Vitamin K - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Grape has more riboflavin and Vitamin B6, however, iceberg lettuce contains more folate. Both grapes and iceberg lettuce contain significant amounts of thiamin, niacin and pantothenic acid.
| Grapes | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.069 MG | 0.041 MG |
| Riboflavin | 0.07 MG | 0.025 MG |
| Niacin | 0.188 MG | 0.123 MG |
| Pantothenic acid | 0.05 MG | 0.091 MG |
| Vitamin B6 | 0.086 MG | 0.042 MG |
| Folate | 2 UG | 29 UG |
Minerals
calcium
Iceberg lettuce has 80% more calcium than grape - iceberg lettuce has 18mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Iceberg lettuce and grapes contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Grape has 35% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium per 100 grams and grape has 191mg 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 grapes and iceberg lettuce contain small amounts of alpha-carotene.
| Grapes | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 39 UG | 299 UG |
| alpha-carotene | 1 UG | 4 UG |
| lutein + zeaxanthin | 72 UG | 277 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, iceberg lettuce has more alpha linoleic acid (ALA) than grape per 100 grams.
| Grapes | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.052 G |
| Total | 0.011 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, both grapes and iceberg lettuce contain small amounts of linoleic acid.
| Grapes | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.037 G | 0.021 G |
| Total | 0.037 G | 0.021 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Grapes or Iceberg Lettuce .
Note: The specific food items compared are: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Grapes 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 grapes contain more calories in 100 grams?Iceberg lettuce has 3.9 times less calories than grape - iceberg lettuce has 14 calories in 100g and grape has 69 calories.
Does iceberg lettuce or grapes have more carbohydrates?
By weight, iceberg lettuce has 5 times fewer carbohydrates than grape - iceberg lettuce has 3g of carbs for 100g and grape has 18.1g of carbohydrates.