Brown Rice vs. Iceberg Lettuce
Nutrition comparison of Cooked Brown Rice and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and iceberg lettuce:
- Brown rice has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, iceberg lettuce contains more folate.
- Iceberg lettuce has signficantly less carbohydrates than brown rice.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (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
Brown rice is high in calories and iceberg lettuce has 89% less calories than brown rice - iceberg lettuce has 14 calories per 100 grams and brown rice has 123 calories.
For macronutrient ratios, brown rice is lighter in protein, heavier in carbs and similar to iceberg lettuce for fat. Brown rice has a macronutrient ratio of 9:84:7 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Iceberg Lettuce | |
|---|---|---|
| Protein | 9% | 21% |
| Carbohydrates | 84% | 72% |
| Fat | 7% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce has signficantly less carbohydrates than brown rice - iceberg lettuce has 3g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.
dietary fiber
Brown rice has 33% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.
sugar
Iceberg lettuce and brown rice contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and brown rice has 0.24g of sugar.
Protein
protein
Brown rice has 204% more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and brown rice has 2.7g of protein.
Fat
saturated fat
Both iceberg lettuce and brown rice are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.
Vitamins
Vitamin C
Iceberg lettuce has more Vitamin C than brown rice - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Iceberg lettuce has more Vitamin A than brown rice - iceberg lettuce has 25ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Iceberg lettuce and brown rice contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.
Vitamin K
Iceberg lettuce has 119 times more Vitamin K than brown rice - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and brown rice has 0.2ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, iceberg lettuce contains more folate.
| Brown Rice | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.178 MG | 0.041 MG |
| Riboflavin | 0.069 MG | 0.025 MG |
| Niacin | 2.561 MG | 0.123 MG |
| Pantothenic acid | 0.38 MG | 0.091 MG |
| Vitamin B6 | 0.123 MG | 0.042 MG |
| Folate | 9 UG | 29 UG |
Minerals
calcium
Iceberg lettuce has 500% more calcium than brown rice - iceberg lettuce has 18mg of calcium per 100 grams and brown rice has 3mg of calcium.
iron
Iceberg lettuce and brown rice contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and brown rice has 0.56mg of iron.
potassium
Iceberg lettuce has 64% more potassium than brown rice - iceberg lettuce has 141mg of potassium per 100 grams and brown rice has 86mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, iceberg lettuce has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.052 G |
| Total | 0.011 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than iceberg lettuce per 100 grams.
| Brown Rice | Iceberg Lettuce | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.021 G |
| Total | 0.359 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Cooked Brown Rice 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 brown rice contain more calories in 100 grams?Brown rice is high in calories and iceberg lettuce has 90% less calories than brown rice - iceberg lettuce has 14 calories in 100g and brown rice has 123 calories.
Does iceberg lettuce or brown rice have more carbohydrates?
By weight, iceberg lettuce has signficantly fewer carbohydrates than brown rice - iceberg lettuce has 3g of carbs for 100g and brown rice has 25.6g of carbohydrates.