Cabbage vs. Iceberg Lettuce
Nutrition comparison of Cabbage and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cabbage
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cabbage and iceberg lettuce:
- Cabbage has more Vitamin B6.
- Cabbage is a great source of dietary fiber.
- Cabbage is an excellent source of Vitamin C.
- Iceberg lettuce has more beta-carotene and lutein + zeaxanthin than cabbage, however, cabbage contains more alpha-carotene than iceberg lettuce.
USDA sources for nutritional information: Cabbage (Cabbage, 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 and cabbage contain similar amounts of calories - iceberg lettuce has 14 calories per 100 grams and cabbage has 25 calories.
For macronutrient ratios, cabbage is lighter in protein, heavier in carbs and lighter in fat compared to iceberg lettuce per calorie. Cabbage has a macronutrient ratio of 17:80:3 and for iceberg lettuce, 21:70:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cabbage | Iceberg Lettuce | |
|---|---|---|
| Protein | 17% | 21% |
| Carbohydrates | 80% | 70% |
| Fat | 3% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce and cabbage contain similar amounts of carbs - iceberg lettuce has 3g of total carbs per 100 grams and cabbage has 5.8g of carbohydrates.
The carbs in iceberg lettuce are made of 62% sugar and 38% dietary fiber, whereas the carbs in cabbage comprise of 56% sugar and 44% dietary fiber.
dietary fiber
Cabbage is a great source of dietary fiber and it has 108% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and cabbage has 2.5g of dietary fiber.
sugar
Iceberg lettuce and cabbage contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and cabbage has 3.2g of sugar.
Protein
protein
Iceberg lettuce and cabbage contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and cabbage has 1.3g of protein.
Fat
saturated fat
Both iceberg lettuce and cabbage are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and cabbage has 0.03g of saturated fat.
Vitamins
Vitamin C
Cabbage is an excellent source of Vitamin C and it has 12 times more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and cabbage has 36.6mg of Vitamin C.
Vitamin A
Iceberg lettuce has 400% more Vitamin A than cabbage - iceberg lettuce has 25ug of Vitamin A per 100 grams and cabbage has 5ug of Vitamin A.
Vitamin E
Iceberg lettuce and cabbage contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and cabbage has 0.15mg of Vitamin E.
Vitamin K
Cabbage has 215% more Vitamin K than iceberg lettuce - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and cabbage has 76ug of Vitamin K.
The B Vitamins
Cabbage has more Vitamin B6. Both cabbage and iceberg lettuce contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Cabbage | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.061 MG | 0.041 MG |
| Riboflavin | 0.04 MG | 0.025 MG |
| Niacin | 0.234 MG | 0.123 MG |
| Pantothenic acid | 0.212 MG | 0.091 MG |
| Vitamin B6 | 0.124 MG | 0.042 MG |
| Folate | 43 UG | 29 UG |
Minerals
calcium
Cabbage has 122% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and cabbage has 40mg of calcium.
iron
Iceberg lettuce and cabbage contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and cabbage has 0.47mg of iron.
potassium
Iceberg lettuce and cabbage contain similar amounts of potassium - iceberg lettuce has 141mg of potassium per 100 grams and cabbage has 170mg 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 cabbage and iceberg lettuce contain small amounts of apigenin, luteolin and kaempferol.
| Cabbage | Iceberg Lettuce | |
|---|---|---|
| apigenin | 0.08 mg | 0.13 mg |
| luteolin | 0.1 mg | 0.03 mg |
| kaempferol | 0.18 mg | 0.15 mg |
| Quercetin | 0.28 mg | 1.42 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, iceberg lettuce has more beta-carotene and lutein + zeaxanthin than cabbage per 100 grams, however, cabbage contains more alpha-carotene than iceberg lettuce per 100 grams.
| Cabbage | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 42 UG | 299 UG |
| alpha-carotene | 33 UG | 4 UG |
| lutein + zeaxanthin | 30 UG | 277 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cabbage and iceberg lettuce contain small amounts of linoleic acid.
| Cabbage | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.017 G | 0.021 G |
| Total | 0.017 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: Cabbage (Cabbage, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Cabbage 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 cabbage contain more calories in 100 grams?Iceberg lettuce and cabbage contain similar amounts of calories - iceberg lettuce has 14 calories in 100g and cabbage has 25 calories.
Does iceberg lettuce or cabbage have more carbohydrates?
By weight, iceberg lettuce and cabbage contain similar amounts of carbs - iceberg lettuce has 3g of carbs for 100g and cabbage has 5.8g of carbohydrates. the carbs in iceberg lettuce are made of 60% sugar and 40% dietary fiber, whereas the carbs in cabbage comprise of 60% sugar and 40% dietary fiber.