Kiwi vs. Iceberg Lettuce
Nutrition comparison of Kiwi and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and iceberg lettuce:
- Iceberg lettuce has 3.3 times less calories than kiwi.
- Iceberg lettuce has 3.5 times less sugar than kiwi.
- Iceberg lettuce has 3.9 times less carbohydrates than kiwi.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Iceberg lettuce has 3.3 times less calories than kiwi - kiwi has 61 calories per 100 grams and iceberg lettuce has 14 calories.
For macronutrient ratios, kiwi is lighter in protein, heavier in carbs and similar to iceberg lettuce for fat. Kiwi has a macronutrient ratio of 7:87:7 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Iceberg Lettuce | |
|---|---|---|
| Protein | 7% | 21% |
| Carbohydrates | 87% | 72% |
| Fat | 7% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce has 3.9 times less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and iceberg lettuce has 3g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 150% more dietary fiber than iceberg lettuce - kiwi has 3g of dietary fiber per 100 grams and iceberg lettuce has 1.2g of dietary fiber.
sugar
Iceberg lettuce has 3.5 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and iceberg lettuce has 2g of sugar.
Protein
protein
Kiwi and iceberg lettuce contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and iceberg lettuce has 0.9g of protein.
Fat
saturated fat
Both kiwi and iceberg lettuce are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and iceberg lettuce has 0.02g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 32 times more Vitamin C than iceberg lettuce - kiwi has 92.7mg of Vitamin C per 100 grams and iceberg lettuce has 2.8mg of Vitamin C.
Vitamin A
Iceberg lettuce has 525% more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and iceberg lettuce has 25ug of Vitamin A.
Vitamin E
Kiwi and iceberg lettuce contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and iceberg lettuce has 0.18mg of Vitamin E.
Vitamin K
Kiwi and iceberg lettuce contain similar amounts of Vitamin K - kiwi has 40.3ug of Vitamin K per 100 grams and iceberg lettuce has 24.1ug of Vitamin K.
The B Vitamins
Both kiwi and iceberg lettuce contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kiwi | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.027 MG | 0.041 MG |
| Riboflavin | 0.025 MG | 0.025 MG |
| Niacin | 0.341 MG | 0.123 MG |
| Pantothenic acid | 0.183 MG | 0.091 MG |
| Vitamin B6 | 0.063 MG | 0.042 MG |
| Folate | 25 UG | 29 UG |
Minerals
calcium
Kiwi has 89% more calcium than iceberg lettuce - kiwi has 34mg of calcium per 100 grams and iceberg lettuce has 18mg of calcium.
iron
Kiwi and iceberg lettuce contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and iceberg lettuce has 0.41mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 121% more potassium than iceberg lettuce - kiwi has 312mg 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, kiwi has more luteolin and kaempferol than iceberg lettuce per 100 grams, however, iceberg lettuce contains more quercetin than kiwi per 100 grams.
| Kiwi | Iceberg Lettuce | |
|---|---|---|
| luteolin | 0.74 mg | 0.03 mg |
| kaempferol | 1.03 mg | 0.15 mg |
| Quercetin | 0.04 mg | 1.42 mg |
| apigenin | ~ | 0.13 mg |
| myricetin | ~ | 0.06 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 | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 52 UG | 299 UG |
| lutein + zeaxanthin | 122 UG | 277 UG |
| alpha-carotene | ~ | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kiwi and iceberg lettuce contain significant amounts of alpha linoleic acid (ALA).
| Kiwi | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.052 G |
| Total | 0.042 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than iceberg lettuce per 100 grams.
| Kiwi | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.246 G | 0.021 G |
| Total | 0.246 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: Kiwi (Kiwifruit, green, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Kiwi 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 kiwi or iceberg lettuce contain more calories in 100 grams?Iceberg lettuce has 3.3 times less calories than kiwi - kiwi has 61 calories in 100g and iceberg lettuce has 14 calories.
Does kiwi or iceberg lettuce have more carbohydrates?
By weight, iceberg lettuce has 3.9 times fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and iceberg lettuce has 3g of carbohydrates.
Does kiwi or iceberg lettuce contain more potassium?
Kiwi is a rich source of potassium and it has 120% more potassium than iceberg lettuce - kiwi has 312mg of potassium in 100 grams and iceberg lettuce has 141mg of potassium.