Eggplant vs. Iceberg Lettuce
Nutrition comparison of Eggplant and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
eggplant
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in eggplant and iceberg lettuce:
- Eggplant has more niacin and pantothenic acid.
- Eggplant is a great source of dietary fiber and potassium.
USDA sources for nutritional information: Eggplant (Eggplant, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Eggplant and iceberg lettuce contain similar amounts of calories - eggplant has 25 calories per 100 grams and iceberg lettuce has 14 calories.
For macronutrient ratios, eggplant is lighter in protein, heavier in carbs and lighter in fat compared to iceberg lettuce per calorie. Eggplant has a macronutrient ratio of 14:82:4 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Eggplant | Iceberg Lettuce | |
|---|---|---|
| Protein | 14% | 21% |
| Carbohydrates | 82% | 72% |
| Fat | 4% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Eggplant and iceberg lettuce contain similar amounts of carbs - eggplant has 5.9g of total carbs per 100 grams and iceberg lettuce has 3g of carbohydrates.
The carbs in eggplant are made of 54% sugar and 46% dietary fiber, whereas the carbs in iceberg lettuce comprise of 62% sugar and 38% dietary fiber.
dietary fiber
Eggplant is a great source of dietary fiber and it has 150% more dietary fiber than iceberg lettuce - eggplant has 3g of dietary fiber per 100 grams and iceberg lettuce has 1.2g of dietary fiber.
sugar
Eggplant and iceberg lettuce contain similar amounts of sugar - eggplant has 3.5g of sugar per 100 grams and iceberg lettuce has 2g of sugar.
Protein
protein
Eggplant and iceberg lettuce contain similar amounts of protein - eggplant has 0.98g of protein per 100 grams and iceberg lettuce has 0.9g of protein.
Fat
saturated fat
Both eggplant and iceberg lettuce are low in saturated fat - eggplant has 0.03g of saturated fat per 100 grams and iceberg lettuce has 0.02g of saturated fat.
Vitamins
Vitamin C
Eggplant and iceberg lettuce contain similar amounts of Vitamin C - eggplant has 2.2mg of Vitamin C per 100 grams and iceberg lettuce has 2.8mg of Vitamin C.
Vitamin A
Iceberg lettuce has 24 times more Vitamin A than eggplant - eggplant has 1ug of Vitamin A per 100 grams and iceberg lettuce has 25ug of Vitamin A.
Vitamin E
Eggplant and iceberg lettuce contain similar amounts of Vitamin E - eggplant has 0.3mg of Vitamin E per 100 grams and iceberg lettuce has 0.18mg of Vitamin E.
Vitamin K
Iceberg lettuce has 589% more Vitamin K than eggplant - eggplant has 3.5ug of Vitamin K per 100 grams and iceberg lettuce has 24.1ug of Vitamin K.
The B Vitamins
Eggplant has more niacin and pantothenic acid. Both eggplant and iceberg lettuce contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Eggplant | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.039 MG | 0.041 MG |
| Riboflavin | 0.037 MG | 0.025 MG |
| Niacin | 0.649 MG | 0.123 MG |
| Pantothenic acid | 0.281 MG | 0.091 MG |
| Vitamin B6 | 0.084 MG | 0.042 MG |
| Folate | 22 UG | 29 UG |
Minerals
calcium
Iceberg lettuce has 100% more calcium than eggplant - eggplant has 9mg of calcium per 100 grams and iceberg lettuce has 18mg of calcium.
iron
Eggplant and iceberg lettuce contain similar amounts of iron - eggplant has 0.23mg of iron per 100 grams and iceberg lettuce has 0.41mg of iron.
potassium
Eggplant is a great source of potassium and it has 62% more potassium than iceberg lettuce - eggplant has 229mg 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,
| Eggplant | Iceberg Lettuce | |
|---|---|---|
| Quercetin | 0.04 mg | 1.42 mg |
| apigenin | ~ | 0.13 mg |
| luteolin | ~ | 0.03 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,
| Eggplant | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 14 UG | 299 UG |
| lutein + zeaxanthin | 36 UG | 277 UG |
| alpha-carotene | ~ | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, iceberg lettuce has more alpha linoleic acid (ALA) than eggplant per 100 grams.
| Eggplant | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.013 G | 0.052 G |
| Total | 0.013 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, eggplant has more linoleic acid than iceberg lettuce per 100 grams.
| Eggplant | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.063 G | 0.021 G |
| Total | 0.063 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: Eggplant (Eggplant, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Eggplant 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 eggplant or iceberg lettuce contain more calories in 100 grams?Eggplant and iceberg lettuce contain similar amounts of calories - eggplant has 25 calories in 100g and iceberg lettuce has 14 calories.
Does eggplant or iceberg lettuce have more carbohydrates?
By weight, eggplant and iceberg lettuce contain similar amounts of carbs - eggplant has 5.9g of carbs for 100g and iceberg lettuce has 3g of carbohydrates. the carbs in eggplant are made of 50% sugar and 50% dietary fiber, whereas the carbs in iceberg lettuce comprise of 60% sugar and 40% dietary fiber.