Apple Juice vs. Iceberg Lettuce
Nutrition comparison of Apple Juice 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 juice
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple juice and iceberg lettuce:
- Iceberg lettuce has 3.8 times less sugar than apple juice.
- Iceberg lettuce has 70% less calories than apple juice.
- Iceberg lettuce has 74% less carbohydrates than apple juice.
- Iceberg lettuce has more Vitamin B6 and folate.
USDA sources for nutritional information: Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) 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 70% less calories than apple juice - iceberg lettuce has 14 calories per 100 grams and apple juice has 46 calories.
For macronutrient ratios, apple juice is much lighter in protein, much heavier in carbs and lighter in fat compared to iceberg lettuce per calorie. Apple juice has a macronutrient ratio of 1:97:2 and for iceberg lettuce, 22:73:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple Juice | Iceberg Lettuce | |
|---|---|---|
| Protein | 1% | 22% |
| Carbohydrates | 97% | 73% |
| Fat | 2% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce has 74% less carbohydrates than apple juice - iceberg lettuce has 3g of total carbs per 100 grams and apple juice has 11.3g of carbohydrates.
dietary fiber
Iceberg lettuce has 500% more dietary fiber than apple juice - iceberg lettuce has 1.2g of dietary fiber per 100 grams and apple juice has 0.2g of dietary fiber.
sugar
Iceberg lettuce has 3.8 times less sugar than apple juice - iceberg lettuce has 2g of sugar per 100 grams and apple juice has 9.6g of sugar.
Protein
protein
Iceberg lettuce and apple juice contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and apple juice has 0.1g of protein.
Fat
saturated fat
Both iceberg lettuce and apple juice are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and apple juice has 0.02g of saturated fat.
Vitamins
Vitamin C
Iceberg lettuce and apple juice contain similar amounts of Vitamin C - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and apple juice has 0.9mg of Vitamin C.
Vitamin A
Iceberg lettuce has more Vitamin A than apple juice - iceberg lettuce has 25ug of Vitamin A per 100 grams and apple juice does not contain significant amounts.
Vitamin E
Iceberg lettuce and apple juice contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and apple juice has 0.01mg of Vitamin E.
Vitamin K
Iceberg lettuce has more Vitamin K than apple juice - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and apple juice does not contain significant amounts.
The B Vitamins
Iceberg lettuce has more Vitamin B6 and folate. Both apple juice and iceberg lettuce contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Apple Juice | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.021 MG | 0.041 MG |
| Riboflavin | 0.017 MG | 0.025 MG |
| Niacin | 0.073 MG | 0.123 MG |
| Pantothenic acid | 0.049 MG | 0.091 MG |
| Vitamin B6 | 0.018 MG | 0.042 MG |
| Folate | ~ | 29 UG |
Minerals
calcium
Iceberg lettuce has 125% more calcium than apple juice - iceberg lettuce has 18mg of calcium per 100 grams and apple juice has 8mg of calcium.
iron
Iceberg lettuce and apple juice contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and apple juice has 0.12mg of iron.
potassium
Iceberg lettuce and apple juice contain similar amounts of potassium - iceberg lettuce has 141mg of potassium per 100 grams and apple juice has 101mg 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 juice and iceberg lettuce contain small amounts of myricetin.
| Apple Juice | Iceberg Lettuce | |
|---|---|---|
| myricetin | 0.01 mg | 0.06 mg |
| Quercetin | 0.58 mg | 1.42 mg |
| apigenin | ~ | 0.13 mg |
| luteolin | ~ | 0.03 mg |
| kaempferol | ~ | 0.15 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 Juice | Iceberg Lettuce | |
|---|---|---|
| lutein + zeaxanthin | 16 UG | 277 UG |
| beta-carotene | ~ | 299 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 juice per 100 grams.
| Apple Juice | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.052 G |
| Total | 0.007 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, both apple juice and iceberg lettuce contain small amounts of linoleic acid.
| Apple Juice | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.033 G | 0.021 G |
| Total | 0.033 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 Apple Juice or Iceberg Lettuce .
Note: The specific food items compared are: Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Apple Juice 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 juice contain more calories in 100 grams?Iceberg lettuce has 70% less calories than apple juice - iceberg lettuce has 14 calories in 100g and apple juice has 46 calories.
Does iceberg lettuce or apple juice have more carbohydrates?
By weight, iceberg lettuce has 70% fewer carbohydrates than apple juice - iceberg lettuce has 3g of carbs for 100g and apple juice has 11.3g of carbohydrates.