Salmon vs. Iceberg Lettuce
Nutrition comparison of Salmon and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and iceberg lettuce:
- For omega-3 fatty acids, salmon has more dha, epa and dpa than iceberg lettuce.
- Salmon has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, iceberg lettuce contains more folate.
- Salmon is an excellent source of Vitamin D, potassium and protein.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and iceberg lettuce has 89% less calories than salmon - iceberg lettuce has 14 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and much heavier in fat compared to iceberg lettuce per calorie. Salmon has a macronutrient ratio of 67:0:33 and for iceberg lettuce, 22:73:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Iceberg Lettuce | |
|---|---|---|
| Protein | 67% | 22% |
| Carbohydrates | ~ | 73% |
| Fat | 33% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Both iceberg lettuce and salmon are low in carbohydrates - iceberg lettuce has 3g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Iceberg lettuce has more dietary fiber than salmon - iceberg lettuce has 1.2g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than iceberg lettuce - iceberg lettuce has 2g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 21 times more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both iceberg lettuce and salmon are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and iceberg lettuce are low in trans fat - salmon has 0.03g of trans fat per 100 grams and iceberg lettuce does not contain significant amounts.
cholesterol
Iceberg lettuce has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and iceberg lettuce does not contain significant amounts.
Vitamins
Vitamin C
Iceberg lettuce has more Vitamin C than salmon - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Iceberg lettuce and salmon contain similar amounts of Vitamin A - iceberg lettuce has 25ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than iceberg lettuce - salmon has 435iu of Vitamin D per 100 grams and iceberg lettuce does not contain significant amounts.
Vitamin E
Iceberg lettuce and salmon contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Iceberg lettuce has 59 times more Vitamin K than salmon - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, iceberg lettuce contains more folate. Both salmon and iceberg lettuce contain significant amounts of thiamin.
| Salmon | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.08 MG | 0.041 MG |
| Riboflavin | 0.105 MG | 0.025 MG |
| Niacin | 7.995 MG | 0.123 MG |
| Pantothenic acid | 1.03 MG | 0.091 MG |
| Vitamin B6 | 0.611 MG | 0.042 MG |
| Folate | 4 UG | 29 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Iceberg lettuce has 157% more calcium than salmon - iceberg lettuce has 18mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Iceberg lettuce and salmon contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 160% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more DHA, EPA and DPA than iceberg lettuce per 100 grams. Both salmon and iceberg lettuce contain significant amounts of alpha linoleic acid (ALA).
| Salmon | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.052 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, salmon has more linoleic acid than iceberg lettuce per 100 grams.
| Salmon | Iceberg Lettuce | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.021 G |
| Total | 0.085 G | 0.021 G |
Customize your serving size
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 Salmon or Iceberg Lettuce .
Note: The specific food items compared are: Salmon (Fish, salmon, pink, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Salmon 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 salmon contain more calories in 100 grams?Salmon is high in calories and iceberg lettuce has 90% less calories than salmon - iceberg lettuce has 14 calories in 100g and salmon has 127 calories.
Is iceberg lettuce or salmon better for protein?
Salmon is a fantastic source of protein and it has 21 times more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and salmon has 20.5g of protein.
Does iceberg lettuce or salmon have more carbohydrates?
By weight, both iceberg lettuce and salmon are low in carbohydrates - iceberg lettuce has 3g of carbs for 100g and salmon has no carbs..
Does iceberg lettuce or salmon contain more potassium?
Salmon 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 salmon has 366mg of potassium.