Watermelon vs. Iceberg Lettuce
Nutrition comparison of Watermelon and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and iceberg lettuce:
- Iceberg lettuce has 68% less sugar than watermelon.
- Iceberg lettuce has more folate.
- Watermelon has more lycopene than iceberg lettuce, however, iceberg lettuce contains more lutein + zeaxanthin than watermelon.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon and iceberg lettuce contain similar amounts of calories - watermelon has 30 calories per 100 grams and iceberg lettuce has 14 calories.
For macronutrient ratios, watermelon is lighter in protein, heavier in carbs and lighter in fat compared to iceberg lettuce per calorie. Watermelon has a macronutrient ratio of 7:90:4 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Iceberg Lettuce | |
|---|---|---|
| Protein | 7% | 21% |
| Carbohydrates | 90% | 72% |
| Fat | 4% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and iceberg lettuce contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and iceberg lettuce has 3g of carbohydrates.
The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in iceberg lettuce comprise of 62% sugar and 38% dietary fiber.
dietary fiber
Iceberg lettuce has 200% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and iceberg lettuce has 1.2g of dietary fiber.
sugar
Iceberg lettuce has 68% less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and iceberg lettuce has 2g of sugar.
Protein
protein
Watermelon and iceberg lettuce contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and iceberg lettuce has 0.9g of protein.
Fat
saturated fat
Both watermelon and iceberg lettuce are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and iceberg lettuce has 0.02g of saturated fat.
Vitamins
Vitamin C
Watermelon has 189% more Vitamin C than iceberg lettuce - watermelon has 8.1mg of Vitamin C per 100 grams and iceberg lettuce has 2.8mg of Vitamin C.
Vitamin A
Watermelon and iceberg lettuce contain similar amounts of Vitamin A - watermelon has 28ug of Vitamin A per 100 grams and iceberg lettuce has 25ug of Vitamin A.
Vitamin E
Watermelon and iceberg lettuce contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and iceberg lettuce has 0.18mg of Vitamin E.
Vitamin K
Iceberg lettuce has 240 times more Vitamin K than watermelon - watermelon has 0.1ug of Vitamin K per 100 grams and iceberg lettuce has 24.1ug of Vitamin K.
The B Vitamins
Iceberg lettuce has more folate. Both watermelon and iceberg lettuce contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Watermelon | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.033 MG | 0.041 MG |
| Riboflavin | 0.021 MG | 0.025 MG |
| Niacin | 0.178 MG | 0.123 MG |
| Pantothenic acid | 0.221 MG | 0.091 MG |
| Vitamin B6 | 0.045 MG | 0.042 MG |
| Folate | 3 UG | 29 UG |
Minerals
calcium
Iceberg lettuce has 157% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and iceberg lettuce has 18mg of calcium.
iron
Watermelon and iceberg lettuce contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and iceberg lettuce has 0.41mg of iron.
potassium
Watermelon and iceberg lettuce contain similar amounts of potassium - watermelon has 112mg of potassium per 100 grams and iceberg lettuce has 141mg 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, watermelon has more luteolin and kaempferol than iceberg lettuce per 100 grams, however, iceberg lettuce contains more quercetin than watermelon per 100 grams.
| Watermelon | Iceberg Lettuce | |
|---|---|---|
| luteolin | 0.46 mg | 0.03 mg |
| kaempferol | 0.45 mg | 0.15 mg |
| apigenin | ~ | 0.13 mg |
| myricetin | ~ | 0.06 mg |
| Quercetin | ~ | 1.42 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, watermelon has more lycopene than iceberg lettuce per 100 grams, however, iceberg lettuce contains more lutein + zeaxanthin than watermelon per 100 grams. Both watermelon and iceberg lettuce contain significant amounts of beta-carotene.
| Watermelon | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 303 UG | 299 UG |
| lycopene | 4532 UG | ~ |
| lutein + zeaxanthin | 8 UG | 277 UG |
| alpha-carotene | ~ | 4 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both watermelon and iceberg lettuce contain small amounts of linoleic acid.
| Watermelon | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.05 G | 0.021 G |
| Total | 0.05 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: Watermelon (Watermelon, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Watermelon 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 % |
|
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 watermelon or iceberg lettuce contain more calories in 100 grams?Watermelon and iceberg lettuce contain similar amounts of calories - watermelon has 30 calories in 100g and iceberg lettuce has 14 calories.
Does watermelon or iceberg lettuce have more carbohydrates?
By weight, watermelon and iceberg lettuce contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and iceberg lettuce has 3g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in iceberg lettuce comprise of 60% sugar and 40% dietary fiber.