Lemon vs. Iceberg Lettuce
Nutrition comparison of Lemon and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
lemon
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lemon and iceberg lettuce:
- Iceberg lettuce has 68% less carbohydrates than lemon.
- Iceberg lettuce has more folate.
- Lemon is a great source of dietary fiber.
- Lemon is an excellent source of Vitamin C.
USDA sources for nutritional information: Lemon (Lemons, raw, without peel) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lemon and iceberg lettuce contain similar amounts of calories - lemon has 29 calories per 100 grams and iceberg lettuce has 14 calories.
For macronutrient ratios, lemon is lighter in protein, heavier in carbs and similar to iceberg lettuce for fat. Lemon has a macronutrient ratio of 10:84:6 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lemon | Iceberg Lettuce | |
|---|---|---|
| Protein | 10% | 21% |
| Carbohydrates | 84% | 72% |
| Fat | 6% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce has 68% less carbohydrates than lemon - lemon has 9.3g of total carbs per 100 grams and iceberg lettuce has 3g of carbohydrates.
dietary fiber
Lemon is a great source of dietary fiber and it has 133% more dietary fiber than iceberg lettuce - lemon has 2.8g of dietary fiber per 100 grams and iceberg lettuce has 1.2g of dietary fiber.
sugar
Lemon and iceberg lettuce contain similar amounts of sugar - lemon has 2.5g of sugar per 100 grams and iceberg lettuce has 2g of sugar.
Protein
protein
Lemon and iceberg lettuce contain similar amounts of protein - lemon has 1.1g of protein per 100 grams and iceberg lettuce has 0.9g of protein.
Fat
saturated fat
Both lemon and iceberg lettuce are low in saturated fat - lemon has 0.04g of saturated fat per 100 grams and iceberg lettuce has 0.02g of saturated fat.
Vitamins
Vitamin C
Lemon is an excellent source of Vitamin C and it has 17 times more Vitamin C than iceberg lettuce - lemon has 53mg 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 lemon - lemon has 1ug of Vitamin A per 100 grams and iceberg lettuce has 25ug of Vitamin A.
Vitamin E
Lemon and iceberg lettuce contain similar amounts of Vitamin E - lemon has 0.15mg of Vitamin E per 100 grams and iceberg lettuce has 0.18mg of Vitamin E.
Vitamin K
Iceberg lettuce has more Vitamin K than lemon - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and lemon does not contain significant amounts.
The B Vitamins
Iceberg lettuce has more folate. Both lemon and iceberg lettuce contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Lemon | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.04 MG | 0.041 MG |
| Riboflavin | 0.02 MG | 0.025 MG |
| Niacin | 0.1 MG | 0.123 MG |
| Pantothenic acid | 0.19 MG | 0.091 MG |
| Vitamin B6 | 0.08 MG | 0.042 MG |
| Folate | 11 UG | 29 UG |
Minerals
calcium
Lemon has 44% more calcium than iceberg lettuce - lemon has 26mg of calcium per 100 grams and iceberg lettuce has 18mg of calcium.
iron
Lemon and iceberg lettuce contain similar amounts of iron - lemon has 0.6mg of iron per 100 grams and iceberg lettuce has 0.41mg of iron.
potassium
Lemon and iceberg lettuce contain similar amounts of potassium - lemon has 138mg 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 lemon and iceberg lettuce contain significant amounts of quercetin.
| Lemon | Iceberg Lettuce | |
|---|---|---|
| luteolin | 1.9 mg | 0.03 mg |
| kaempferol | 0.03 mg | 0.15 mg |
| myricetin | 0.5 mg | 0.06 mg |
| Quercetin | 1.14 mg | 1.42 mg |
| apigenin | ~ | 0.13 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 lemon and iceberg lettuce contain small amounts of alpha-carotene.
| Lemon | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 3 UG | 299 UG |
| alpha-carotene | 1 UG | 4 UG |
| lutein + zeaxanthin | 11 UG | 277 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both lemon and iceberg lettuce contain significant amounts of alpha linoleic acid (ALA).
| Lemon | 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, lemon has more linoleic acid than iceberg lettuce per 100 grams.
| Lemon | 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: Lemon (Lemons, raw, without peel) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Lemon 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 lemon or iceberg lettuce contain more calories in 100 grams?Lemon and iceberg lettuce contain similar amounts of calories - lemon has 29 calories in 100g and iceberg lettuce has 14 calories.
Does lemon or iceberg lettuce have more carbohydrates?
By weight, iceberg lettuce has 70% fewer carbohydrates than lemon - lemon has 9.3g of carbs for 100g and iceberg lettuce has 3g of carbohydrates.