Iceberg Lettuce vs. Kimchi
Nutrition comparison of Iceberg Lettuce and Kimchi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
iceberg lettuce
versus
kimchi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in iceberg lettuce and kimchi:
- Iceberg lettuce has more thiamin and pantothenic acid, however, kimchi contains more riboflavin, niacin and Vitamin B6.
- Kimchi is a great source of iron.
USDA sources for nutritional information: Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) and Kimchi (Cabbage, kimchi) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Iceberg lettuce and kimchi contain similar amounts of calories - iceberg lettuce has 14 calories per 100 grams and kimchi has 15 calories.
For macronutrient ratios, iceberg lettuce is much heavier in carbs, lighter in fat and similar to kimchi for protein. Iceberg lettuce has a macronutrient ratio of 21:72:8 and for kimchi, 24:51:25 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Iceberg Lettuce | Kimchi | |
|---|---|---|
| Protein | 21% | 24% |
| Carbohydrates | 72% | 51% |
| Fat | 8% | 25% |
| Alcohol | ~ | ~ |
carbohydrates
Both iceberg lettuce and kimchi are low in carbohydrates - iceberg lettuce has 3g of total carbs per 100 grams and kimchi has 2.4g of carbohydrates.
The carbs in iceberg lettuce are made of 62% sugar and 38% dietary fiber, whereas the carbs in kimchi comprise of 60% dietary fiber and 40% sugar.
dietary fiber
Kimchi has 33% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and kimchi has 1.6g of dietary fiber.
sugar
Iceberg lettuce and kimchi contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and kimchi has 1.1g of sugar.
Protein
protein
Iceberg lettuce and kimchi contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and kimchi has 1.1g of protein.
Fat
saturated fat
Both iceberg lettuce and kimchi are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and kimchi has 0.07g of saturated fat.
Vitamins
Vitamin C
Iceberg lettuce has more Vitamin C than kimchi - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and kimchi does not contain significant amounts.
Vitamin A
Iceberg lettuce has 400% more Vitamin A than kimchi - iceberg lettuce has 25ug of Vitamin A per 100 grams and kimchi has 5ug of Vitamin A.
Vitamin E
Iceberg lettuce and kimchi contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and kimchi has 0.11mg of Vitamin E.
Vitamin K
Iceberg lettuce and kimchi contain similar amounts of Vitamin K - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and kimchi has 43.6ug of Vitamin K.
The B Vitamins
Iceberg lettuce has more thiamin and pantothenic acid, however, kimchi contains more riboflavin, niacin and Vitamin B6. Both iceberg lettuce and kimchi contain significant amounts of folate.
| Iceberg Lettuce | Kimchi | |
|---|---|---|
| Thiamin | 0.041 MG | 0.01 MG |
| Riboflavin | 0.025 MG | 0.21 MG |
| Niacin | 0.123 MG | 1.1 MG |
| Pantothenic acid | 0.091 MG | ~ |
| Vitamin B6 | 0.042 MG | 0.213 MG |
| Folate | 29 UG | 52 UG |
Minerals
calcium
Kimchi has 83% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and kimchi has 33mg of calcium.
iron
Kimchi is a great source of iron and it has 510% more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron per 100 grams and kimchi has 2.5mg of iron.
potassium
Iceberg lettuce and kimchi contain similar amounts of potassium - iceberg lettuce has 141mg of potassium per 100 grams and kimchi has 151mg of potassium.
Antioxidants and Phytonutrients
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 kimchi contain small amounts of alpha-carotene.
| Iceberg Lettuce | Kimchi | |
|---|---|---|
| beta-carotene | 299 UG | 55 UG |
| alpha-carotene | 4 UG | 1 UG |
| lutein + zeaxanthin | 277 UG | 49 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kimchi has more alpha linoleic acid (ALA) than iceberg lettuce per 100 grams.
| Iceberg Lettuce | Kimchi | |
|---|---|---|
| alpha linoleic acid | 0.052 G | 0.137 G |
| Total | 0.052 G | 0.137 G |
omega 6s
Comparing omega-6 fatty acids, kimchi has more linoleic acid than iceberg lettuce per 100 grams.
| Iceberg Lettuce | Kimchi | |
|---|---|---|
| linoleic acid | 0.021 G | 0.104 G |
| Total | 0.021 G | 0.104 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 Kimchi (Cabbage, kimchi) .
Iceberg Lettuce g
()
|
Daily Values (%) |
Kimchi 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 kimchi contain more calories in 100 grams?Iceberg lettuce and kimchi contain similar amounts of calories - iceberg lettuce has 14 calories in 100g and kimchi has 15 calories.
Does iceberg lettuce or kimchi have more carbohydrates?
By weight, both iceberg lettuce and kimchi are low in carbohydrates - iceberg lettuce has 3g of carbs for 100g and kimchi has 2.4g of carbohydrates. the carbs in iceberg lettuce are made of 60% sugar and 40% dietary fiber, whereas the carbs in kimchi comprise of 60% dietary fiber and 40% sugar.