Iceberg Lettuce vs. Red Bell Pepper

Nutrition comparison of Iceberg Lettuce and Red Bell Pepper

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of iceberg lettuce versus red bell pepper (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in iceberg lettuce and red bell pepper:

  • Red bell pepper has more beta-carotene than iceberg lettuce, however, iceberg lettuce contains more lutein + zeaxanthin than red bell pepper.
  • Red bell pepper has more riboflavin, niacin, pantothenic acid and Vitamin B6.
  • Red bell pepper is a great source of dietary fiber and potassium.
  • Red bell pepper is an excellent source of Vitamin A and Vitamin C.
Detailed nutritional comparison of iceberg lettuce and red bell pepper is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.

Image of Iceberg Lettuce src
Image of Red Bell Pepper src

Calories and Carbs

calories

Iceberg lettuce and red bell pepper contain similar amounts of calories - iceberg lettuce has 14 calories per 100 grams and red bell pepper has 26 calories.

For macronutrient ratios, iceberg lettuce is heavier in protein, lighter in carbs and similar to red bell pepper for fat. Iceberg lettuce has a macronutrient ratio of 21:70:9 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Iceberg Lettuce Red Bell Pepper
Protein 21% 13%
Carbohydrates 70% 79%
Fat 9% 8%
Alcohol ~ ~

carbohydrates

Iceberg lettuce and red bell pepper contain similar amounts of carbs - iceberg lettuce has 3g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.

The carbs in iceberg lettuce are made of 62% sugar and 38% dietary fiber, whereas the carbs in red bell pepper comprise of 67% sugar and 33% dietary fiber.

dietary fiber

Red bell pepper is a great source of dietary fiber and it has 75% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.

sugar

Iceberg lettuce and red bell pepper contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and red bell pepper has 4.2g of sugar.

Protein

protein

Iceberg lettuce and red bell pepper contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and red bell pepper has 0.99g of protein.

Fat

saturated fat

Both iceberg lettuce and red bell pepper are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and red bell pepper has 0.06g of saturated fat.

Vitamins

Vitamin C

Red bell pepper is an excellent source of Vitamin C and it has 44 times more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and red bell pepper has 127.7mg of Vitamin C.

Vitamin A

Red bell pepper is an excellent source of Vitamin A and it has 528% more Vitamin A than iceberg lettuce - iceberg lettuce has 25ug of Vitamin A per 100 grams and red bell pepper has 157ug of Vitamin A.

Vitamin E

Red bell pepper has 778% more Vitamin E than iceberg lettuce - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and red bell pepper has 1.6mg of Vitamin E.

Vitamin K

Iceberg lettuce and red bell pepper contain similar amounts of Vitamin K - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and red bell pepper has 4.9ug of Vitamin K.

The B Vitamins

Red bell pepper has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both iceberg lettuce and red bell pepper contain significant amounts of thiamin and folate.

Iceberg Lettuce Red Bell Pepper
Thiamin 0.041 MG 0.054 MG
Riboflavin 0.025 MG 0.085 MG
Niacin 0.123 MG 0.979 MG
Pantothenic acid 0.091 MG 0.317 MG
Vitamin B6 0.042 MG 0.291 MG
Folate 29 UG 46 UG

Minerals

calcium

Iceberg lettuce has 157% more calcium than red bell pepper - iceberg lettuce has 18mg of calcium per 100 grams and red bell pepper has 7mg of calcium.

iron

Iceberg lettuce and red bell pepper contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and red bell pepper has 0.43mg of iron.

potassium

Red bell pepper is a great source of potassium and it has 50% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium per 100 grams and red bell pepper has 211mg 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, red bell pepper has more luteolin than iceberg lettuce per 100 grams, however, iceberg lettuce contains more quercetin than red bell pepper per 100 grams. Both iceberg lettuce and red bell pepper contain small amounts of kaempferol.

Iceberg Lettuce Red Bell Pepper
apigenin 0.13 mg ~
luteolin 0.03 mg 0.61 mg
kaempferol 0.15 mg 0.02 mg
myricetin 0.06 mg ~
Quercetin 1.42 mg 0.23 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, red bell pepper has more beta-carotene than iceberg lettuce per 100 grams, however, iceberg lettuce contains more lutein + zeaxanthin than red bell pepper per 100 grams. Both iceberg lettuce and red bell pepper contain small amounts of alpha-carotene.

Iceberg Lettuce Red Bell Pepper
beta-carotene 299 UG 1624 UG
alpha-carotene 4 UG 20 UG
lutein + zeaxanthin 277 UG 51 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both iceberg lettuce and red bell pepper contain significant amounts of alpha linoleic acid (ALA).

Iceberg Lettuce Red Bell Pepper
alpha linoleic acid 0.052 G 0.056 G
Total 0.052 G 0.056 G

omega 6s

Comparing omega-6 fatty acids, red bell pepper has more linoleic acid than iceberg lettuce per 100 grams.

Iceberg Lettuce Red Bell Pepper
linoleic acid 0.021 G 0.1 G
Total 0.021 G 0.1 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 Red Bell Pepper (Peppers, sweet, red, raw) .

Iceberg Lettuce g

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FAQ

Does iceberg lettuce or red bell pepper contain more calories in 100 grams?
Iceberg lettuce and red bell pepper contain similar amounts of calories - iceberg lettuce has 14 calories in 100g and red bell pepper has 26 calories.

Does iceberg lettuce or red bell pepper have more carbohydrates?
By weight, iceberg lettuce and red bell pepper contain similar amounts of carbs - iceberg lettuce has 3g of carbs for 100g and red bell pepper has 6g of carbohydrates. the carbs in iceberg lettuce are made of 60% sugar and 40% dietary fiber, whereas the carbs in red bell pepper comprise of 70% sugar and 30% dietary fiber.