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 - 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 22:73:6 and for parsley, 27:57:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Iceberg Lettuce | Parsley | |
---|---|---|
Protein | 22% | 27% |
Carbohydrates | 73% | 57% |
Fat | 6% | 16% |
Alcohol | ~ | ~ |
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.
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.
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.
Parsley has 230% more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and parsley has 3g of protein.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 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 |
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Iceberg Lettuce or Parsley .
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 | |||