Banana vs. Iceberg Lettuce
Nutrition comparison of Banana and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and iceberg lettuce:
- Banana has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Banana is a great source of dietary fiber.
- Banana is an excellent source of potassium.
- Iceberg lettuce has 5.2 times less sugar than banana.
- Iceberg lettuce has 6.6 times less carbohydrates than banana.
- Iceberg lettuce has more beta-carotene and lutein + zeaxanthin than banana, however, banana contains more alpha-carotene than iceberg lettuce.
- Iceberg lettuce has signficantly less calories than banana.
USDA sources for nutritional information: Banana (Bananas, 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 signficantly less calories than banana - iceberg lettuce has 14 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is lighter in protein, much heavier in carbs and lighter in fat compared to iceberg lettuce per calorie. Banana has a macronutrient ratio of 5:93:3 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Iceberg Lettuce | |
|---|---|---|
| Protein | 5% | 21% |
| Carbohydrates | 93% | 72% |
| Fat | 3% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce has 6.6 times less carbohydrates than banana - iceberg lettuce has 3g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Banana is a great source of dietary fiber and it has 117% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Iceberg lettuce has 5.2 times less sugar than banana - iceberg lettuce has 2g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Iceberg lettuce and banana contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both iceberg lettuce and banana are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has 211% more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Iceberg lettuce has 733% more Vitamin A than banana - iceberg lettuce has 25ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Iceberg lettuce and banana contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Iceberg lettuce has 47 times more Vitamin K than banana - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Banana has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both banana and iceberg lettuce contain significant amounts of thiamin and folate.
| Banana | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.031 MG | 0.041 MG |
| Riboflavin | 0.073 MG | 0.025 MG |
| Niacin | 0.665 MG | 0.123 MG |
| Pantothenic acid | 0.334 MG | 0.091 MG |
| Vitamin B6 | 0.367 MG | 0.042 MG |
| Folate | 20 UG | 29 UG |
Minerals
calcium
Iceberg lettuce has 260% more calcium than banana - iceberg lettuce has 18mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Iceberg lettuce and banana contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Banana is an excellent source of potassium and it has 154% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium per 100 grams and banana has 358mg 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 banana and iceberg lettuce contain small amounts of kaempferol and myricetin.
| Banana | Iceberg Lettuce | |
|---|---|---|
| kaempferol | 0.11 mg | 0.15 mg |
| myricetin | 0.01 mg | 0.06 mg |
| Quercetin | 0.06 mg | 1.42 mg |
| apigenin | ~ | 0.13 mg |
| luteolin | ~ | 0.03 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, iceberg lettuce has more beta-carotene and lutein + zeaxanthin than banana per 100 grams, however, banana contains more alpha-carotene than iceberg lettuce per 100 grams.
| Banana | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 26 UG | 299 UG |
| alpha-carotene | 25 UG | 4 UG |
| lutein + zeaxanthin | 22 UG | 277 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both banana and iceberg lettuce contain significant amounts of alpha linoleic acid (ALA).
| Banana | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.052 G |
| Total | 0.027 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, both banana and iceberg lettuce contain small amounts of linoleic acid.
| Banana | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.046 G | 0.021 G |
| Total | 0.046 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: Banana (Bananas, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Banana 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 banana contain more calories in 100 grams?Iceberg lettuce has signficantly less calories than banana - iceberg lettuce has 14 calories in 100g and banana has 89 calories.
Does iceberg lettuce or banana have more carbohydrates?
By weight, iceberg lettuce has 6.6 times fewer carbohydrates than banana - iceberg lettuce has 3g of carbs for 100g and banana has 22.8g of carbohydrates.
Does iceberg lettuce or banana contain more potassium?
Banana is a rich source of potassium and it has 150% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium in 100 grams and banana has 358mg of potassium.