Coconut Water vs. Iceberg Lettuce
Nutrition comparison of Coconut Water and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and iceberg lettuce:
- Iceberg lettuce has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) 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 coconut water contain similar amounts of calories - iceberg lettuce has 14 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is lighter in protein, much heavier in carbs and lighter in fat compared to iceberg lettuce per calorie. Coconut water has a macronutrient ratio of 5:96:0 and for iceberg lettuce, 22:73:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Iceberg Lettuce | |
|---|---|---|
| Protein | 5% | 22% |
| Carbohydrates | 96% | 73% |
| Fat | ~ | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Both iceberg lettuce and coconut water are low in carbohydrates - iceberg lettuce has 3g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
The carbs in iceberg lettuce are made of 62% sugar and 38% dietary fiber, whereas the carbs in coconut water comprise of 100% sugar.
dietary fiber
Iceberg lettuce has more dietary fiber than coconut water - iceberg lettuce has 1.2g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Iceberg lettuce and coconut water contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Iceberg lettuce and coconut water contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both iceberg lettuce and coconut water are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has 254% more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Iceberg lettuce has more Vitamin A than coconut water - iceberg lettuce has 25ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Iceberg lettuce and coconut water contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Iceberg lettuce has more Vitamin K than coconut water - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Iceberg lettuce has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut water and iceberg lettuce contain significant amounts of thiamin.
| Coconut Water | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.03 MG | 0.041 MG |
| Riboflavin | ~ | 0.025 MG |
| Niacin | ~ | 0.123 MG |
| Pantothenic acid | ~ | 0.091 MG |
| Vitamin B6 | ~ | 0.042 MG |
| Folate | ~ | 29 UG |
Minerals
calcium
Iceberg lettuce has 157% more calcium than coconut water - iceberg lettuce has 18mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Iceberg lettuce and coconut water contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Iceberg lettuce and coconut water contain similar amounts of potassium - iceberg lettuce has 141mg of potassium per 100 grams and coconut water has 165mg of potassium.
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Coconut Water or Iceberg Lettuce .
Note: The specific food items compared are: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Coconut Water 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 coconut water contain more calories in 100 grams?Iceberg lettuce and coconut water contain similar amounts of calories - iceberg lettuce has 14 calories in 100g and coconut water has 18 calories.
Does iceberg lettuce or coconut water have more carbohydrates?
By weight, both iceberg lettuce and coconut water are low in carbohydrates - iceberg lettuce has 3g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in iceberg lettuce are made of 60% sugar and 40% dietary fiber, whereas the carbs in coconut water comprise of 100% sugar.