Greek Yogurt vs. Butterhead Lettuce
Nutrition comparison of Greek Yogurt and Butterhead Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
butterhead lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and butterhead lettuce:
- Butterhead lettuce has 4.6 times less calories than greek yogurt.
- Butterhead lettuce has 41.4 times less saturated fat than greek yogurt.
- Butterhead lettuce is a great source of Vitamin K and potassium.
- Butterhead lettuce is an excellent source of Vitamin A.
- Greek yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, butterhead lettuce contains more niacin and folate.
- Greek yogurt is a great source of protein.
- Greek yogurt is an excellent source of calcium.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Butterhead lettuce has 4.6 times less calories than greek yogurt - butterhead lettuce has 13 calories per 100 grams and greek yogurt has 73 calories.
For macronutrient ratios, greek yogurt is heavier in protein, much lighter in carbs and heavier in fat compared to butterhead lettuce per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for butterhead lettuce, 35:54:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Butterhead Lettuce | |
|---|---|---|
| Protein | 55% | 35% |
| Carbohydrates | 22% | 54% |
| Fat | 24% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Both butterhead lettuce and greek yogurt are low in carbohydrates - butterhead lettuce has 2.2g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.
The carbs in butterhead lettuce are made of 54% dietary fiber and 46% sugar, whereas the carbs in greek yogurt comprise of 100% sugar.
dietary fiber
Butterhead lettuce has more dietary fiber than greek yogurt - butterhead lettuce has 1.1g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Butterhead lettuce and greek yogurt contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and greek yogurt has 3.6g of sugar.
Protein
protein
Greek yogurt is a great source of protein and it has 637% more protein than butterhead lettuce - butterhead lettuce has 1.4g of protein per 100 grams and greek yogurt has 10g of protein.
Fat
saturated fat
Butterhead lettuce has 41.4 times less saturated fat than greek yogurt - butterhead lettuce has 0.03g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.
trans fat
Both greek yogurt and butterhead lettuce are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and butterhead lettuce does not contain significant amounts.
cholesterol
Butterhead lettuce has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and butterhead lettuce does not contain significant amounts.
Vitamins
Vitamin C
Butterhead lettuce has 363% more Vitamin C than greek yogurt - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.
Vitamin A
Butterhead lettuce is an excellent source of Vitamin A and it has 84% more Vitamin A than greek yogurt - butterhead lettuce has 166ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.
Vitamin E
Butterhead lettuce and greek yogurt contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.
Vitamin K
Butterhead lettuce is a great source of Vitamin K and it has 510 times more Vitamin K than greek yogurt - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.
The B Vitamins
Greek yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, butterhead lettuce contains more niacin and folate. Both greek yogurt and butterhead lettuce contain significant amounts of thiamin and Vitamin B6.
| Greek Yogurt | Butterhead Lettuce | |
|---|---|---|
| Thiamin | 0.044 MG | 0.057 MG |
| Riboflavin | 0.233 MG | 0.062 MG |
| Niacin | 0.197 MG | 0.357 MG |
| Pantothenic acid | 0.47 MG | 0.15 MG |
| Vitamin B6 | 0.055 MG | 0.082 MG |
| Folate | 12 UG | 73 UG |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Greek yogurt is an excellent source of calcium and it has 229% more calcium than butterhead lettuce - butterhead lettuce has 35mg of calcium per 100 grams and greek yogurt has 115mg of calcium.
iron
Butterhead lettuce has 30 times more iron than greek yogurt - butterhead lettuce has 1.2mg of iron per 100 grams and greek yogurt has 0.04mg of iron.
potassium
Butterhead lettuce is a great source of potassium and it has 69% more potassium than greek yogurt - butterhead lettuce has 238mg of potassium per 100 grams and greek yogurt has 141mg 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,
| Greek Yogurt | Butterhead Lettuce | |
|---|---|---|
| beta-carotene | 6 UG | 1987 UG |
| lutein + zeaxanthin | 1 UG | 1223 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, butterhead lettuce has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
| Greek Yogurt | Butterhead Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.083 G |
| Total | 0.007 G | 0.083 G |
omega 6s
Comparing omega-6 fatty acids, both greek yogurt and butterhead lettuce contain significant amounts of linoleic acid.
| Greek Yogurt | Butterhead Lettuce | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.065 G | 0.034 G |
| Total | 0.067 G | 0.034 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 Greek Yogurt or Butterhead Lettuce .
Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) .
Greek Yogurt g
()
|
Daily Values (%) |
Butterhead 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 butterhead lettuce or greek yogurt contain more calories in 100 grams?Butterhead lettuce has 4.6 times less calories than greek yogurt - butterhead lettuce has 13 calories in 100g and greek yogurt has 73 calories.
Is butterhead lettuce or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 640% more protein than butterhead lettuce - butterhead lettuce has 1.4g of protein per 100 grams and greek yogurt has 10g of protein.
Does butterhead lettuce or greek yogurt have more carbohydrates?
By weight, both butterhead lettuce and greek yogurt are low in carbohydrates - butterhead lettuce has 2.2g of carbs for 100g and greek yogurt has 3.9g of carbohydrates. the carbs in butterhead lettuce are made of 50% dietary fiber and 50% sugar, whereas the carbs in greek yogurt comprise of 100% sugar.
Does butterhead lettuce or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 230% more calcium than butterhead lettuce - butterhead lettuce has 35mg of calcium in 100 grams and greek yogurt has 115mg of calcium.