Iceberg Lettuce vs. Zucchini
Nutrition comparison of Iceberg Lettuce and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
iceberg lettuce
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in iceberg lettuce and zucchini:
- Iceberg lettuce has more beta-carotene than zucchini, however, zucchini contains more lutein + zeaxanthin than iceberg lettuce.
- Zucchini has more riboflavin, niacin and Vitamin B6.
- Zucchini is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Iceberg lettuce and zucchini contain similar amounts of calories - iceberg lettuce has 14 calories per 100 grams and zucchini has 17 calories.
For macronutrient ratios, iceberg lettuce is heavier in carbs, lighter in fat and similar to zucchini for protein. Iceberg lettuce has a macronutrient ratio of 21:70:9 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Iceberg Lettuce | Zucchini | |
|---|---|---|
| Protein | 21% | 24% |
| Carbohydrates | 70% | 62% |
| Fat | 9% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both iceberg lettuce and zucchini are low in carbohydrates - iceberg lettuce has 3g of total carbs per 100 grams and zucchini has 3.1g of carbohydrates.
The carbs in iceberg lettuce are made of 62% sugar and 38% dietary fiber, whereas the carbs in zucchini comprise of 71% sugar and 29% dietary fiber.
dietary fiber
Iceberg lettuce and zucchini contain similar amounts of dietary fiber - iceberg lettuce has 1.2g of dietary fiber per 100 grams and zucchini has 1g of dietary fiber.
sugar
Iceberg lettuce and zucchini contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and zucchini has 2.5g of sugar.
Protein
protein
Iceberg lettuce and zucchini contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and zucchini has 1.2g of protein.
Fat
saturated fat
Both iceberg lettuce and zucchini are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and zucchini has 0.08g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 539% more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and zucchini has 17.9mg of Vitamin C.
Vitamin A
Iceberg lettuce and zucchini contain similar amounts of Vitamin A - iceberg lettuce has 25ug of Vitamin A per 100 grams and zucchini has 10ug of Vitamin A.
Vitamin E
Iceberg lettuce and zucchini contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and zucchini has 0.12mg of Vitamin E.
Vitamin K
Iceberg lettuce and zucchini contain similar amounts of Vitamin K - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and zucchini has 4.3ug of Vitamin K.
The B Vitamins
Zucchini has more riboflavin, niacin and Vitamin B6. Both iceberg lettuce and zucchini contain significant amounts of thiamin, pantothenic acid and folate.
| Iceberg Lettuce | Zucchini | |
|---|---|---|
| Thiamin | 0.041 MG | 0.045 MG |
| Riboflavin | 0.025 MG | 0.094 MG |
| Niacin | 0.123 MG | 0.451 MG |
| Pantothenic acid | 0.091 MG | 0.204 MG |
| Vitamin B6 | 0.042 MG | 0.163 MG |
| Folate | 29 UG | 24 UG |
Minerals
calcium
Iceberg lettuce and zucchini contain similar amounts of calcium - iceberg lettuce has 18mg of calcium per 100 grams and zucchini has 16mg of calcium.
iron
Iceberg lettuce and zucchini contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and zucchini has 0.37mg of iron.
potassium
Zucchini is a great source of potassium and it has 85% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium per 100 grams and zucchini has 261mg 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,
| Iceberg Lettuce | Zucchini | |
|---|---|---|
| apigenin | 0.13 mg | ~ |
| luteolin | 0.03 mg | ~ |
| kaempferol | 0.15 mg | ~ |
| myricetin | 0.06 mg | ~ |
| Quercetin | 1.42 mg | 0.66 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, iceberg lettuce has more beta-carotene than zucchini per 100 grams, however, zucchini contains more lutein + zeaxanthin than iceberg lettuce per 100 grams.
| Iceberg Lettuce | Zucchini | |
|---|---|---|
| beta-carotene | 299 UG | 120 UG |
| alpha-carotene | 4 UG | ~ |
| lutein + zeaxanthin | 277 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both iceberg lettuce and zucchini contain significant amounts of alpha linoleic acid (ALA).
| Iceberg Lettuce | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.052 G | 0.061 G |
| Total | 0.052 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both iceberg lettuce and zucchini contain small amounts of linoleic acid.
| Iceberg Lettuce | Zucchini | |
|---|---|---|
| linoleic acid | 0.021 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.021 G | 0.031 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 Zucchini (Squash, summer, zucchini, includes skin, raw) .
Iceberg Lettuce g
()
|
Daily Values (%) |
Zucchini g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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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 % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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 % |
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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 % |
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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 zucchini contain more calories in 100 grams?Iceberg lettuce and zucchini contain similar amounts of calories - iceberg lettuce has 14 calories in 100g and zucchini has 17 calories.
Does iceberg lettuce or zucchini have more carbohydrates?
By weight, both iceberg lettuce and zucchini are low in carbohydrates - iceberg lettuce has 3g of carbs for 100g and zucchini has 3.1g of carbohydrates. the carbs in iceberg lettuce are made of 60% sugar and 40% dietary fiber, whereas the carbs in zucchini comprise of 70% sugar and 30% dietary fiber.