Cherries vs. Iceberg Lettuce
Nutrition comparison of Cherries and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherries
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherries and iceberg lettuce:
- Cherry is a great source of dietary fiber and potassium.
- Iceberg lettuce has 3.5 times less calories than cherry.
- Iceberg lettuce has 4.3 times less carbohydrates than cherry.
- Iceberg lettuce has 5.5 times less sugar than cherry.
- Iceberg lettuce has more folate.
USDA sources for nutritional information: Cherries (Cherries, sweet, 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 3.5 times less calories than cherry - iceberg lettuce has 14 calories per 100 grams and cherry has 63 calories.
For macronutrient ratios, cherries is lighter in protein, heavier in carbs and lighter in fat compared to iceberg lettuce per calorie. Cherries has a macronutrient ratio of 6:91:3 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherries | Iceberg Lettuce | |
|---|---|---|
| Protein | 6% | 21% |
| Carbohydrates | 91% | 72% |
| Fat | 3% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce has 4.3 times less carbohydrates than cherry - iceberg lettuce has 3g of total carbs per 100 grams and cherry has 16g of carbohydrates.
dietary fiber
Cherry is a great source of dietary fiber and it has 75% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.
sugar
Iceberg lettuce has 5.5 times less sugar than cherry - iceberg lettuce has 2g of sugar per 100 grams and cherry has 12.8g of sugar.
Protein
protein
Iceberg lettuce and cherries contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and cherry has 1.1g of protein.
Fat
saturated fat
Both iceberg lettuce and cherries are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.
Vitamins
Vitamin C
Cherry has 150% more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.
Vitamin A
Iceberg lettuce has 733% more Vitamin A than cherry - iceberg lettuce has 25ug of Vitamin A per 100 grams and cherry has 3ug of Vitamin A.
Vitamin E
Iceberg lettuce and cherries contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.
Vitamin K
Iceberg lettuce has 10 times more Vitamin K than cherry - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and cherry has 2.1ug of Vitamin K.
The B Vitamins
Iceberg lettuce has more folate. Both cherries and iceberg lettuce contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Cherries | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.027 MG | 0.041 MG |
| Riboflavin | 0.033 MG | 0.025 MG |
| Niacin | 0.154 MG | 0.123 MG |
| Pantothenic acid | 0.199 MG | 0.091 MG |
| Vitamin B6 | 0.049 MG | 0.042 MG |
| Folate | 4 UG | 29 UG |
Minerals
calcium
Iceberg lettuce and cherries contain similar amounts of calcium - iceberg lettuce has 18mg of calcium per 100 grams and cherry has 13mg of calcium.
iron
Iceberg lettuce and cherries contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and cherry has 0.36mg of iron.
potassium
Cherry is a great source of potassium and it has 57% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium per 100 grams and cherry has 222mg 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 cherries and iceberg lettuce contain significant amounts of kaempferol and quercetin.
| Cherries | Iceberg Lettuce | |
|---|---|---|
| isorhamnetin | 0.05 mg | ~ |
| kaempferol | 0.24 mg | 0.15 mg |
| myricetin | 0.05 mg | 0.06 mg |
| Quercetin | 2.29 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,
| Cherries | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 38 UG | 299 UG |
| lutein + zeaxanthin | 85 UG | 277 UG |
| alpha-carotene | ~ | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cherries and iceberg lettuce contain significant amounts of alpha linoleic acid (ALA).
| Cherries | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.052 G |
| Total | 0.026 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, both cherries and iceberg lettuce contain small amounts of linoleic acid.
| Cherries | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.027 G | 0.021 G |
| Total | 0.027 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: Cherries (Cherries, sweet, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Cherries 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 cherries contain more calories in 100 grams?Iceberg lettuce has 3.5 times less calories than cherry - iceberg lettuce has 14 calories in 100g and cherry has 63 calories.
Does iceberg lettuce or cherries have more carbohydrates?
By weight, iceberg lettuce has 4.3 times fewer carbohydrates than cherry - iceberg lettuce has 3g of carbs for 100g and cherry has 16g of carbohydrates.