Turkey vs. Iceberg Lettuce
Nutrition comparison of Cooked Turkey and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
turkey
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in turkey and iceberg lettuce:
- Iceberg lettuce has 118.7 times less saturated fat than turkey.
- Iceberg lettuce has signficantly less cholesterol than turkey.
- Turkey has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, iceberg lettuce contains more folate.
- Turkey is a great source of potassium.
- Turkey is an excellent source of protein.
USDA sources for nutritional information: Turkey (Turkey, whole, meat and skin, cooked, roasted) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Turkey is high in calories and iceberg lettuce has 93% less calories than turkey - iceberg lettuce has 14 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, turkey is much heavier in protein, much lighter in carbs and much heavier in fat compared to iceberg lettuce per calorie. Turkey has a macronutrient ratio of 63:0:37 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Turkey | Iceberg Lettuce | |
|---|---|---|
| Protein | 63% | 21% |
| Carbohydrates | ~ | 72% |
| Fat | 37% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both iceberg lettuce and turkey are low in carbohydrates - iceberg lettuce has 3g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
Iceberg lettuce has more dietary fiber than turkey - iceberg lettuce has 1.2g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Turkey has less sugar than iceberg lettuce - iceberg lettuce has 2g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Turkey is an excellent source of protein and it has 30 times more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Iceberg lettuce has 118.7 times less saturated fat than turkey - iceberg lettuce has 0.02g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both turkey and iceberg lettuce are low in trans fat - turkey has 0.1g of trans fat per 100 grams and iceberg lettuce does not contain significant amounts.
cholesterol
Iceberg lettuce has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and iceberg lettuce does not contain significant amounts.
Vitamins
Vitamin C
Iceberg lettuce has more Vitamin C than turkey - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Iceberg lettuce and turkey contain similar amounts of Vitamin A - iceberg lettuce has 25ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than iceberg lettuce - turkey has 15iu of Vitamin D per 100 grams and iceberg lettuce does not contain significant amounts.
Vitamin E
Iceberg lettuce and turkey contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Iceberg lettuce has more Vitamin K than turkey - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Turkey has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, iceberg lettuce contains more folate. Both turkey and iceberg lettuce contain significant amounts of thiamin.
| Turkey | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.045 MG | 0.041 MG |
| Riboflavin | 0.281 MG | 0.025 MG |
| Niacin | 9.573 MG | 0.123 MG |
| Pantothenic acid | 0.948 MG | 0.091 MG |
| Vitamin B6 | 0.616 MG | 0.042 MG |
| Folate | 9 UG | 29 UG |
| Vitamin B12 | 1.02 UG | ~ |
Minerals
calcium
Iceberg lettuce and turkey contain similar amounts of calcium - iceberg lettuce has 18mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Turkey has 166% more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Turkey is a great source of potassium and it has 70% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium per 100 grams and turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, turkey has more alpha linoleic acid (ALA) than iceberg lettuce per 100 grams.
| Turkey | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.108 G | 0.052 G |
| DHA | 0.005 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.008 G | ~ |
| Total | 0.129 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than iceberg lettuce per 100 grams.
| Turkey | Iceberg Lettuce | |
|---|---|---|
| other omega 6 | 0.01 G | ~ |
| linoleic acid | 1.873 G | 0.021 G |
| Total | 1.883 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: Turkey (Turkey, whole, meat and skin, cooked, roasted) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Cooked Turkey 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 turkey contain more calories in 100 grams?Turkey is high in calories and iceberg lettuce has 90% less calories than turkey - iceberg lettuce has 14 calories in 100g and turkey has 189 calories.
Is iceberg lettuce or turkey better for protein?
Turkey is a fantastic source of protein and it has 30 times more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and turkey has 28.6g of protein.
Does iceberg lettuce or turkey have more carbohydrates?
By weight, both iceberg lettuce and turkey are low in carbohydrates - iceberg lettuce has 3g of carbs for 100g and turkey has 0.06g of carbohydrates.