Apple vs. Iceberg Lettuce
Nutrition comparison of Apple and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and iceberg lettuce:
- Apple is a great source of dietary fiber.
- Iceberg lettuce has 3.6 times less carbohydrates than apple.
- Iceberg lettuce has 4.2 times less sugar than apple.
- Iceberg lettuce has 73% less calories than apple.
- Iceberg lettuce has more folate.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) 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 73% less calories than apple - iceberg lettuce has 14 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, much heavier in carbs and lighter in fat compared to iceberg lettuce per calorie. Apple has a macronutrient ratio of 2:96:3 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Iceberg Lettuce | |
|---|---|---|
| Protein | 2% | 21% |
| Carbohydrates | 96% | 72% |
| Fat | 3% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce has 3.6 times less carbohydrates than apple - iceberg lettuce has 3g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
The carbs in iceberg lettuce are made of 62% sugar and 38% dietary fiber, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.
dietary fiber
Apple is a great source of dietary fiber and it has 100% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Iceberg lettuce has 4.2 times less sugar than apple - iceberg lettuce has 2g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Iceberg lettuce and apple contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both iceberg lettuce and apple are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Iceberg lettuce and apple contain similar amounts of Vitamin C - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Iceberg lettuce has 733% more Vitamin A than apple - iceberg lettuce has 25ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Iceberg lettuce and apple contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Iceberg lettuce has 995% more Vitamin K than apple - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Iceberg lettuce has more folate. Both apple and iceberg lettuce contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Apple | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.017 MG | 0.041 MG |
| Riboflavin | 0.026 MG | 0.025 MG |
| Niacin | 0.091 MG | 0.123 MG |
| Pantothenic acid | 0.061 MG | 0.091 MG |
| Vitamin B6 | 0.041 MG | 0.042 MG |
| Folate | 3 UG | 29 UG |
Minerals
calcium
Iceberg lettuce has 200% more calcium than apple - iceberg lettuce has 18mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Iceberg lettuce and apple contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Iceberg lettuce and apple contain similar amounts of potassium - iceberg lettuce has 141mg of potassium per 100 grams and apple has 107mg 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 apple and iceberg lettuce contain small amounts of luteolin and kaempferol.
| Apple | Iceberg Lettuce | |
|---|---|---|
| luteolin | 0.12 mg | 0.03 mg |
| kaempferol | 0.14 mg | 0.15 mg |
| Quercetin | 4.01 mg | 1.42 mg |
| apigenin | ~ | 0.13 mg |
| myricetin | ~ | 0.06 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,
| Apple | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 27 UG | 299 UG |
| lutein + zeaxanthin | 29 UG | 277 UG |
| alpha-carotene | ~ | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, iceberg lettuce has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.052 G |
| Total | 0.009 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, both apple and iceberg lettuce contain small amounts of linoleic acid.
| Apple | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.043 G | 0.021 G |
| Total | 0.043 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Apple 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 apple contain more calories in 100 grams?Iceberg lettuce has 70% less calories than apple - iceberg lettuce has 14 calories in 100g and apple has 52 calories.
Does iceberg lettuce or apple have more carbohydrates?
By weight, iceberg lettuce has 3.6 times fewer carbohydrates than apple - iceberg lettuce has 3g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in iceberg lettuce are made of 60% sugar and 40% dietary fiber, whereas the carbs in apple comprise of 80% sugar and 20% dietary fiber.