Milk vs. Iceberg Lettuce
Nutrition comparison of Milk and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and iceberg lettuce:
- Iceberg lettuce has 68.8 times less saturated fat than milk.
- Iceberg lettuce has 72% less calories than milk.
- Milk has more riboflavin, pantothenic acid and Vitamin B12, however, iceberg lettuce contains more folate.
- Milk is an excellent source of calcium.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Iceberg lettuce has 72% less calories than milk - iceberg lettuce has 14 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is heavier in protein, much lighter in carbs and much heavier in fat compared to iceberg lettuce per calorie. Milk has a macronutrient ratio of 27:38:35 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Iceberg Lettuce | |
|---|---|---|
| Protein | 27% | 21% |
| Carbohydrates | 38% | 72% |
| Fat | 35% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both iceberg lettuce and milk are low in carbohydrates - iceberg lettuce has 3g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
The carbs in iceberg lettuce are made of 62% sugar and 38% dietary fiber, whereas the carbs in milk comprise of 100% sugar.
dietary fiber
Iceberg lettuce has more dietary fiber than milk - iceberg lettuce has 1.2g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Iceberg lettuce and milk contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Milk has 267% more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Iceberg lettuce has 68.8 times less saturated fat than milk - iceberg lettuce has 0.02g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and iceberg lettuce are low in trans fat - milk has 0.09g of trans fat per 100 grams and iceberg lettuce does not contain significant amounts.
cholesterol
Both milk and iceberg lettuce are low in cholesterol - milk has 8mg of cholesterol per 100 grams and iceberg lettuce does not contain significant amounts.
Vitamins
Vitamin C
Iceberg lettuce has 13 times more Vitamin C than milk - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Milk has 120% more Vitamin A than iceberg lettuce - iceberg lettuce has 25ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than iceberg lettuce - milk has 49iu of Vitamin D per 100 grams and iceberg lettuce does not contain significant amounts.
Vitamin E
Iceberg lettuce and milk contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Iceberg lettuce has 119 times more Vitamin K than milk - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Milk has more riboflavin, pantothenic acid and Vitamin B12, however, iceberg lettuce contains more folate. Both milk and iceberg lettuce contain significant amounts of thiamin, niacin and Vitamin B6.
| Milk | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.039 MG | 0.041 MG |
| Riboflavin | 0.185 MG | 0.025 MG |
| Niacin | 0.092 MG | 0.123 MG |
| Pantothenic acid | 0.356 MG | 0.091 MG |
| Vitamin B6 | 0.038 MG | 0.042 MG |
| Folate | 5 UG | 29 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Milk is an excellent source of calcium and it has 567% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Iceberg lettuce and milk contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Iceberg lettuce and milk contain similar amounts of potassium - iceberg lettuce has 141mg of potassium per 100 grams and milk has 140mg 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,
| Milk | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 4 UG | 299 UG |
| alpha-carotene | ~ | 4 UG |
| lutein + zeaxanthin | ~ | 277 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, iceberg lettuce has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.052 G |
| Total | 0.008 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, milk has more linoleic acid than iceberg lettuce per 100 grams.
| Milk | Iceberg Lettuce | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.021 G |
| Total | 0.066 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Milk 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 milk contain more calories in 100 grams?Iceberg lettuce has 70% less calories than milk - iceberg lettuce has 14 calories in 100g and milk has 50 calories.
Does iceberg lettuce or milk have more carbohydrates?
By weight, both iceberg lettuce and milk are low in carbohydrates - iceberg lettuce has 3g of carbs for 100g and milk has 4.8g of carbohydrates. the carbs in iceberg lettuce are made of 60% sugar and 40% dietary fiber, whereas the carbs in milk comprise of 100% sugar.
Does iceberg lettuce or milk contain more calcium?
Milk is a rich source of calcium and it has 570% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium in 100 grams and milk has 120mg of calcium.