Lentils vs. Iceberg Lettuce
Nutrition comparison of Cooked Lentils and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and iceberg lettuce:
- Iceberg lettuce has 5.7 times less carbohydrates than lentil.
- Lentil has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and iceberg lettuce has 88% less calories than lentil - iceberg lettuce has 14 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is heavier in protein, lighter in carbs and lighter in fat compared to iceberg lettuce per calorie. Lentils has a macronutrient ratio of 30:67:3 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Iceberg Lettuce | |
|---|---|---|
| Protein | 30% | 21% |
| Carbohydrates | 67% | 72% |
| Fat | 3% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce has 5.7 times less carbohydrates than lentil - iceberg lettuce has 3g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Lentil is an excellent source of dietary fiber and it has 558% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Iceberg lettuce and lentils contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 902% more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both iceberg lettuce and lentils are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Iceberg lettuce and lentils contain similar amounts of Vitamin C - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Iceberg lettuce has more Vitamin A than lentil - iceberg lettuce has 25ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Iceberg lettuce and lentils contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Iceberg lettuce has 13 times more Vitamin K than lentil - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Lentils | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.169 MG | 0.041 MG |
| Riboflavin | 0.073 MG | 0.025 MG |
| Niacin | 1.06 MG | 0.123 MG |
| Pantothenic acid | 0.638 MG | 0.091 MG |
| Vitamin B6 | 0.178 MG | 0.042 MG |
| Folate | 181 UG | 29 UG |
Minerals
calcium
Iceberg lettuce and lentils contain similar amounts of calcium - iceberg lettuce has 18mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 712% more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Lentil is an excellent source of potassium and it has 162% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium per 100 grams and lentil has 369mg 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,
| Lentils | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 5 UG | 299 UG |
| alpha-carotene | ~ | 4 UG |
| lutein + zeaxanthin | ~ | 277 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both lentils and iceberg lettuce contain significant amounts of alpha linoleic acid (ALA).
| Lentils | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.052 G |
| Total | 0.037 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, lentil has more linoleic acid than iceberg lettuce per 100 grams.
| Lentils | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.137 G | 0.021 G |
| Total | 0.137 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: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Cooked Lentils 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 lentils contain more calories in 100 grams?Lentil is high in calories and iceberg lettuce has 90% less calories than lentil - iceberg lettuce has 14 calories in 100g and lentil has 116 calories.
Does iceberg lettuce or lentils have more carbohydrates?
By weight, iceberg lettuce has 5.7 times fewer carbohydrates than lentil - iceberg lettuce has 3g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does iceberg lettuce or lentils contain more iron?
Lentil is an abundant source of iron and it has 710% more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron in 100 grams and lentil has 3.3mg of iron.
Does iceberg lettuce or lentils contain more potassium?
Lentil is a rich source of potassium and it has 160% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium in 100 grams and lentil has 369mg of potassium.