Kiwi vs. Butterhead Lettuce
Nutrition comparison of Kiwi and Butterhead Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
butterhead lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and butterhead lettuce:
- Both kiwi and butterhead lettuce are high in potassium.
- Butterhead lettuce has 3.6 times less calories than kiwi.
- Butterhead lettuce has 5.5 times less carbohydrates than kiwi.
- Butterhead lettuce has 8.5 times less sugar than kiwi.
- Butterhead lettuce has more thiamin, riboflavin and folate.
- Butterhead lettuce is a great source of Vitamin K.
- Butterhead lettuce is an excellent source of Vitamin A.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Butterhead lettuce has 3.6 times less calories than kiwi - kiwi has 61 calories per 100 grams and butterhead lettuce has 13 calories.
For macronutrient ratios, kiwi is much lighter in protein, much heavier in carbs and lighter in fat compared to butterhead lettuce per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for butterhead lettuce, 33:57:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Butterhead Lettuce | |
|---|---|---|
| Protein | 7% | 33% |
| Carbohydrates | 87% | 57% |
| Fat | 7% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Butterhead lettuce has 5.5 times less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and butterhead lettuce has 2.2g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 173% more dietary fiber than butterhead lettuce - kiwi has 3g of dietary fiber per 100 grams and butterhead lettuce has 1.1g of dietary fiber.
sugar
Butterhead lettuce has 8.5 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and butterhead lettuce has 0.94g of sugar.
Protein
protein
Kiwi and butterhead lettuce contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and butterhead lettuce has 1.4g of protein.
Fat
saturated fat
Both kiwi and butterhead lettuce are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and butterhead lettuce has 0.03g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 24 times more Vitamin C than butterhead lettuce - kiwi has 92.7mg of Vitamin C per 100 grams and butterhead lettuce has 3.7mg of Vitamin C.
Vitamin A
Butterhead lettuce is an excellent source of Vitamin A and it has 40 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and butterhead lettuce has 166ug of Vitamin A.
Vitamin E
Kiwi and butterhead lettuce contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and butterhead lettuce has 0.18mg of Vitamin E.
Vitamin K
Butterhead lettuce is a great source of Vitamin K and it has 154% more Vitamin K than kiwi - kiwi has 40.3ug of Vitamin K per 100 grams and butterhead lettuce has 102.3ug of Vitamin K.
The B Vitamins
Butterhead lettuce has more thiamin, riboflavin and folate. Both kiwi and butterhead lettuce contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Kiwi | Butterhead Lettuce | |
|---|---|---|
| Thiamin | 0.027 MG | 0.057 MG |
| Riboflavin | 0.025 MG | 0.062 MG |
| Niacin | 0.341 MG | 0.357 MG |
| Pantothenic acid | 0.183 MG | 0.15 MG |
| Vitamin B6 | 0.063 MG | 0.082 MG |
| Folate | 25 UG | 73 UG |
Minerals
calcium
Kiwi and butterhead lettuce contain similar amounts of calcium - kiwi has 34mg of calcium per 100 grams and butterhead lettuce has 35mg of calcium.
iron
Butterhead lettuce has 300% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and butterhead lettuce has 1.2mg of iron.
potassium
Both kiwi and butterhead lettuce are high in potassium. Kiwi has 31% more potassium than butterhead lettuce - kiwi has 312mg of potassium per 100 grams and butterhead lettuce has 238mg 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, kiwi has more luteolin and kaempferol than butterhead lettuce per 100 grams, however, butterhead lettuce contains more quercetin than kiwi per 100 grams.
| Kiwi | Butterhead Lettuce | |
|---|---|---|
| luteolin | 0.74 mg | ~ |
| kaempferol | 1.03 mg | 0.02 mg |
| Quercetin | 0.04 mg | 2.73 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,
| Kiwi | Butterhead Lettuce | |
|---|---|---|
| beta-carotene | 52 UG | 1987 UG |
| lutein + zeaxanthin | 122 UG | 1223 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kiwi and butterhead lettuce contain significant amounts of alpha linoleic acid (ALA).
| Kiwi | Butterhead Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.083 G |
| Total | 0.042 G | 0.083 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than butterhead lettuce per 100 grams.
| Kiwi | Butterhead Lettuce | |
|---|---|---|
| linoleic acid | 0.246 G | 0.034 G |
| Total | 0.246 G | 0.034 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: Kiwi (Kiwifruit, green, raw) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) .
Kiwi g
()
|
Daily Values (%) |
Butterhead Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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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 kiwi or butterhead lettuce contain more calories in 100 grams?Butterhead lettuce has 3.6 times less calories than kiwi - kiwi has 61 calories in 100g and butterhead lettuce has 13 calories.
Is kiwi or butterhead lettuce better for protein?
Kiwi and butterhead lettuce contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and butterhead lettuce has 1.4g of protein.
Does kiwi or butterhead lettuce have more carbohydrates?
By weight, butterhead lettuce has 5.5 times fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and butterhead lettuce has 2.2g of carbohydrates.
Does kiwi or butterhead lettuce contain more potassium?
Both kiwi and butterhead lettuce are high in potassium. Kiwi has 30% more potassium than butterhead lettuce - kiwi has 312mg of potassium in 100 grams and butterhead lettuce has 238mg of potassium.