Iceberg Lettuce vs. Parsley
Nutrition comparison of Iceberg Lettuce and Parsley
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
iceberg lettuce
versus
parsley
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in iceberg lettuce and parsley:
- Iceberg lettuce has 61% less calories than parsley.
- Parsley has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Parsley is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber, iron and potassium.
USDA sources for nutritional information: Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) and Parsley (Parsley, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Iceberg lettuce has 61% less calories than parsley - iceberg lettuce has 14 calories per 100 grams and parsley has 36 calories.
For macronutrient ratios, iceberg lettuce is lighter in protein, heavier in carbs and lighter in fat compared to parsley per calorie. Iceberg lettuce has a macronutrient ratio of 21:72:8 and for parsley, 27:57:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Iceberg Lettuce | Parsley | |
|---|---|---|
| Protein | 21% | 27% |
| Carbohydrates | 72% | 57% |
| Fat | 8% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce and parsley contain similar amounts of carbs - iceberg lettuce has 3g of total carbs per 100 grams and parsley has 6.3g of carbohydrates.
dietary fiber
Parsley is an excellent source of dietary fiber and it has 175% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and parsley has 3.3g of dietary fiber.
sugar
Iceberg lettuce and parsley contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and parsley has 0.85g of sugar.
Protein
protein
Parsley has 230% more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and parsley has 3g of protein.
Fat
saturated fat
Both iceberg lettuce and parsley are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and parsley has 0.13g of saturated fat.
Vitamins
Vitamin C
Parsley is an excellent source of Vitamin C and it has 46 times more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and parsley has 133mg of Vitamin C.
Vitamin A
Parsley is an excellent source of Vitamin A and it has 15 times more Vitamin A than iceberg lettuce - iceberg lettuce has 25ug of Vitamin A per 100 grams and parsley has 421ug of Vitamin A.
Vitamin E
Iceberg lettuce and parsley contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and parsley has 0.75mg of Vitamin E.
Vitamin K
Parsley is an excellent source of Vitamin K and it has 67 times more Vitamin K than iceberg lettuce - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and parsley has 1640ug of Vitamin K.
The B Vitamins
Parsley has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both iceberg lettuce and parsley contain significant amounts of thiamin.
| Iceberg Lettuce | Parsley | |
|---|---|---|
| Thiamin | 0.041 MG | 0.086 MG |
| Riboflavin | 0.025 MG | 0.098 MG |
| Niacin | 0.123 MG | 1.313 MG |
| Pantothenic acid | 0.091 MG | 0.4 MG |
| Vitamin B6 | 0.042 MG | 0.09 MG |
| Folate | 29 UG | 152 UG |
Minerals
calcium
Parsley is an excellent source of calcium and it has 667% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and parsley has 138mg of calcium.
iron
Parsley is an excellent source of iron and it has 14 times more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron per 100 grams and parsley has 6.2mg of iron.
potassium
Parsley is an excellent source of potassium and it has 293% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium per 100 grams and parsley has 554mg 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, parsley has more apigenin, luteolin, kaempferol and myricetin than iceberg lettuce per 100 grams, however, iceberg lettuce contains more quercetin than parsley per 100 grams.
| Iceberg Lettuce | Parsley | |
|---|---|---|
| apigenin | 0.13 mg | 215.46 mg |
| luteolin | 0.03 mg | 1.09 mg |
| kaempferol | 0.15 mg | 1.49 mg |
| myricetin | 0.06 mg | 14.84 mg |
| Quercetin | 1.42 mg | 0.28 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,
| Iceberg Lettuce | Parsley | |
|---|---|---|
| beta-carotene | 299 UG | 5054 UG |
| alpha-carotene | 4 UG | ~ |
| lutein + zeaxanthin | 277 UG | 5561 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, iceberg lettuce has more alpha linoleic acid (ALA) than parsley per 100 grams.
| Iceberg Lettuce | Parsley | |
|---|---|---|
| alpha linoleic acid | 0.052 G | 0.008 G |
| Total | 0.052 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, parsley has more linoleic acid than iceberg lettuce per 100 grams.
| Iceberg Lettuce | Parsley | |
|---|---|---|
| linoleic acid | 0.021 G | 0.115 G |
| Total | 0.021 G | 0.115 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 Parsley (Parsley, fresh) .
Iceberg Lettuce g
()
|
Daily Values (%) |
Parsley 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 parsley contain more calories in 100 grams?Iceberg lettuce has 60% less calories than parsley - iceberg lettuce has 14 calories in 100g and parsley has 36 calories.
Does iceberg lettuce or parsley have more carbohydrates?
By weight, iceberg lettuce and parsley contain similar amounts of carbs - iceberg lettuce has 3g of carbs for 100g and parsley has 6.3g of carbohydrates.
Does iceberg lettuce or parsley contain more calcium?
Parsley is a rich source of calcium and it has 670% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium in 100 grams and parsley has 138mg of calcium.
Does iceberg lettuce or parsley contain more iron?
Parsley is an abundant source of iron and it has 14 times more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron in 100 grams and parsley has 6.2mg of iron.
Does iceberg lettuce or parsley contain more potassium?
Parsley is a rich source of potassium and it has 290% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium in 100 grams and parsley has 554mg of potassium.