Iceberg Lettuce vs. Ketchup
Nutrition comparison of Iceberg Lettuce and Ketchup
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
iceberg lettuce
versus
ketchup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in iceberg lettuce and ketchup:
- Iceberg lettuce has more thiamin and folate, however, ketchup contains more riboflavin, niacin and Vitamin B6.
- Iceberg lettuce has signficantly less carbohydrates than ketchup.
- Ketchup is a great source of potassium.
USDA sources for nutritional information: Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) and Ketchup (Catsup) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ketchup is high in calories and iceberg lettuce has 86% less calories than ketchup - ketchup has 101 calories per 100 grams and iceberg lettuce has 14 calories.
For macronutrient ratios, iceberg lettuce is heavier in protein, much lighter in carbs and heavier in fat compared to ketchup per calorie. Iceberg lettuce has a macronutrient ratio of 21:72:8 and for ketchup, 4:96:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Iceberg Lettuce | Ketchup | |
|---|---|---|
| Protein | 21% | 4% |
| Carbohydrates | 72% | 96% |
| Fat | 8% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce has signficantly less carbohydrates than ketchup - ketchup has 27.4g of total carbs per 100 grams and iceberg lettuce has 3g of carbohydrates.
dietary fiber
Iceberg lettuce has 300% more dietary fiber than ketchup - ketchup has 0.3g of dietary fiber per 100 grams and iceberg lettuce has 1.2g of dietary fiber.
sugar
Ketchup is high in sugar and iceberg lettuce has 91% less sugar than ketchup - ketchup has 21.3g of sugar per 100 grams and iceberg lettuce has 2g of sugar.
Protein
protein
Ketchup and iceberg lettuce contain similar amounts of protein - ketchup has 1g of protein per 100 grams and iceberg lettuce has 0.9g of protein.
Fat
saturated fat
Both ketchup and iceberg lettuce are low in saturated fat - ketchup has 0.01g of saturated fat per 100 grams and iceberg lettuce has 0.02g of saturated fat.
Vitamins
Vitamin C
Ketchup and iceberg lettuce contain similar amounts of Vitamin C - ketchup has 4.1mg of Vitamin C per 100 grams and iceberg lettuce has 2.8mg of Vitamin C.
Vitamin A
Ketchup and iceberg lettuce contain similar amounts of Vitamin A - ketchup has 26ug of Vitamin A per 100 grams and iceberg lettuce has 25ug of Vitamin A.
Vitamin E
Ketchup and iceberg lettuce contain similar amounts of Vitamin E - ketchup has 1.5mg of Vitamin E per 100 grams and iceberg lettuce has 0.18mg of Vitamin E.
Vitamin K
Iceberg lettuce has 703% more Vitamin K than ketchup - ketchup has 3ug of Vitamin K per 100 grams and iceberg lettuce has 24.1ug of Vitamin K.
The B Vitamins
Iceberg lettuce has more thiamin and folate, however, ketchup contains more riboflavin, niacin and Vitamin B6. Both iceberg lettuce and ketchup contain significant amounts of pantothenic acid.
| Iceberg Lettuce | Ketchup | |
|---|---|---|
| Thiamin | 0.041 MG | 0.011 MG |
| Riboflavin | 0.025 MG | 0.166 MG |
| Niacin | 0.123 MG | 1.434 MG |
| Pantothenic acid | 0.091 MG | 0.047 MG |
| Vitamin B6 | 0.042 MG | 0.158 MG |
| Folate | 29 UG | 9 UG |
Minerals
calcium
Ketchup and iceberg lettuce contain similar amounts of calcium - ketchup has 15mg of calcium per 100 grams and iceberg lettuce has 18mg of calcium.
iron
Ketchup and iceberg lettuce contain similar amounts of iron - ketchup has 0.35mg of iron per 100 grams and iceberg lettuce has 0.41mg of iron.
potassium
Ketchup is a great source of potassium and it has 99% more potassium than iceberg lettuce - ketchup has 281mg 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, both iceberg lettuce and ketchup contain significant amounts of quercetin.
| Iceberg Lettuce | Ketchup | |
|---|---|---|
| apigenin | 0.13 mg | ~ |
| luteolin | 0.03 mg | ~ |
| kaempferol | 0.15 mg | 0.01 mg |
| myricetin | 0.06 mg | ~ |
| Quercetin | 1.42 mg | 0.86 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, both iceberg lettuce and ketchup contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Iceberg Lettuce | Ketchup | |
|---|---|---|
| beta-carotene | 299 UG | 316 UG |
| alpha-carotene | 4 UG | ~ |
| lutein + zeaxanthin | 277 UG | 161 UG |
| lycopene | ~ | 12062 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, iceberg lettuce has more alpha linoleic acid (ALA) than ketchup per 100 grams.
| Iceberg Lettuce | Ketchup | |
|---|---|---|
| alpha linoleic acid | 0.052 G | 0.001 G |
| Total | 0.052 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both iceberg lettuce and ketchup contain small amounts of linoleic acid.
| Iceberg Lettuce | Ketchup | |
|---|---|---|
| linoleic acid | 0.021 G | 0.039 G |
| Total | 0.021 G | 0.039 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: Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) and Ketchup (Catsup) .
Iceberg Lettuce g
()
|
Daily Values (%) |
Ketchup 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 ketchup or iceberg lettuce contain more calories in 100 grams?Ketchup is high in calories and iceberg lettuce has 90% less calories than ketchup - ketchup has 101 calories in 100g and iceberg lettuce has 14 calories.
Does ketchup or iceberg lettuce have more carbohydrates?
By weight, iceberg lettuce has signficantly fewer carbohydrates than ketchup - ketchup has 27.4g of carbs for 100g and iceberg lettuce has 3g of carbohydrates.