Beets vs. Iceberg Lettuce
Nutrition comparison of Beets and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
beets
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beets and iceberg lettuce:
- Beet has more folate.
- Beet is a great source of dietary fiber.
- Beet is an excellent source of potassium.
- Iceberg lettuce has 67% less calories than beet.
- Iceberg lettuce has 69% less carbohydrates than beet.
- Iceberg lettuce has 71% less sugar than beet.
USDA sources for nutritional information: Beets (Beets, 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 67% less calories than beet - beet has 43 calories per 100 grams and iceberg lettuce has 14 calories.
For macronutrient ratios, beets is lighter in protein, heavier in carbs and lighter in fat compared to iceberg lettuce per calorie. Beets has a macronutrient ratio of 14:83:3 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beets | Iceberg Lettuce | |
|---|---|---|
| Protein | 14% | 21% |
| Carbohydrates | 83% | 72% |
| Fat | 3% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce has 69% less carbohydrates than beet - beet has 9.6g of total carbs per 100 grams and iceberg lettuce has 3g of carbohydrates.
The carbs in beets are made of 71% sugar and 29% dietary fiber, whereas the carbs in iceberg lettuce comprise of 62% sugar and 38% dietary fiber.
dietary fiber
Beet is a great source of dietary fiber and it has 133% more dietary fiber than iceberg lettuce - beet has 2.8g of dietary fiber per 100 grams and iceberg lettuce has 1.2g of dietary fiber.
sugar
Iceberg lettuce has 71% less sugar than beet - beet has 6.8g of sugar per 100 grams and iceberg lettuce has 2g of sugar.
Protein
protein
Beets and iceberg lettuce contain similar amounts of protein - beet has 1.6g of protein per 100 grams and iceberg lettuce has 0.9g of protein.
Fat
saturated fat
Both beets and iceberg lettuce are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and iceberg lettuce has 0.02g of saturated fat.
Vitamins
Vitamin C
Beets and iceberg lettuce contain similar amounts of Vitamin C - beet has 4.9mg of Vitamin C per 100 grams and iceberg lettuce has 2.8mg of Vitamin C.
Vitamin A
Iceberg lettuce has 11 times more Vitamin A than beet - beet has 2ug of Vitamin A per 100 grams and iceberg lettuce has 25ug of Vitamin A.
Vitamin E
Beets and iceberg lettuce contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and iceberg lettuce has 0.18mg of Vitamin E.
Vitamin K
Iceberg lettuce has 119 times more Vitamin K than beet - beet has 0.2ug of Vitamin K per 100 grams and iceberg lettuce has 24.1ug of Vitamin K.
The B Vitamins
Beet has more folate. Both beets and iceberg lettuce contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Beets | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.031 MG | 0.041 MG |
| Riboflavin | 0.04 MG | 0.025 MG |
| Niacin | 0.334 MG | 0.123 MG |
| Pantothenic acid | 0.155 MG | 0.091 MG |
| Vitamin B6 | 0.067 MG | 0.042 MG |
| Folate | 109 UG | 29 UG |
Minerals
calcium
Beets and iceberg lettuce contain similar amounts of calcium - beet has 16mg of calcium per 100 grams and iceberg lettuce has 18mg of calcium.
iron
Beets and iceberg lettuce contain similar amounts of iron - beet has 0.8mg of iron per 100 grams and iceberg lettuce has 0.41mg of iron.
potassium
Beet is an excellent source of potassium and it has 130% more potassium than iceberg lettuce - beet has 325mg of potassium per 100 grams and iceberg lettuce has 141mg 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, beet has more luteolin than iceberg lettuce per 100 grams, however, iceberg lettuce contains more quercetin than beet per 100 grams.
| Beets | Iceberg Lettuce | |
|---|---|---|
| luteolin | 0.37 mg | 0.03 mg |
| Quercetin | 0.13 mg | 1.42 mg |
| apigenin | ~ | 0.13 mg |
| kaempferol | ~ | 0.15 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,
| Beets | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 20 UG | 299 UG |
| alpha-carotene | ~ | 4 UG |
| lutein + zeaxanthin | ~ | 277 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, iceberg lettuce has more alpha linoleic acid (ALA) than beet per 100 grams.
| Beets | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.052 G |
| Total | 0.005 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, beet has more linoleic acid than iceberg lettuce per 100 grams.
| Beets | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.055 G | 0.021 G |
| Total | 0.055 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: Beets (Beets, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Beets g
()
|
Daily Values (%) |
Iceberg Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 beets or iceberg lettuce contain more calories in 100 grams?Iceberg lettuce has 70% less calories than beet - beet has 43 calories in 100g and iceberg lettuce has 14 calories.
Does beets or iceberg lettuce have more carbohydrates?
By weight, iceberg lettuce has 70% fewer carbohydrates than beet - beet has 9.6g of carbs for 100g and iceberg lettuce has 3g of carbohydrates. the carbs in beets are made of 70% sugar and 30% dietary fiber, whereas the carbs in iceberg lettuce comprise of 60% sugar and 40% dietary fiber.
Does beets or iceberg lettuce contain more potassium?
Beet is a rich source of potassium and it has 130% more potassium than iceberg lettuce - beet has 325mg of potassium in 100 grams and iceberg lettuce has 141mg of potassium.