Mango Juice vs. Butterhead Lettuce
Nutrition comparison of Mango Juice and Butterhead Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango juice
versus
butterhead lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango juice and butterhead lettuce:
- Butterhead lettuce has 12.2 times less sugar than mango juice.
- Butterhead lettuce has 4.8 times less carbohydrates than mango juice.
- Butterhead lettuce has 75% less calories than mango juice.
- Butterhead lettuce has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Butterhead lettuce is a great source of Vitamin K and potassium.
- Butterhead lettuce is an excellent source of Vitamin A.
- Mango juice is a great source of Vitamin C.
USDA sources for nutritional information: Mango Juice (Mango nectar, canned) 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 75% less calories than mango juice - mango juice has 51 calories per 100 grams and butterhead lettuce has 13 calories.
For macronutrient ratios, mango juice is much lighter in protein, much heavier in carbs and lighter in fat compared to butterhead lettuce per calorie. Mango juice has a macronutrient ratio of 1:98:1 and for butterhead lettuce, 33:57:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango Juice | Butterhead Lettuce | |
|---|---|---|
| Protein | 1% | 33% |
| Carbohydrates | 98% | 57% |
| Fat | 1% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Butterhead lettuce has 4.8 times less carbohydrates than mango juice - mango juice has 13.1g of total carbs per 100 grams and butterhead lettuce has 2.2g of carbohydrates.
The carbs in mango juice are made of 98% sugar and 2% dietary fiber, whereas the carbs in butterhead lettuce comprise of 54% dietary fiber and 46% sugar.
dietary fiber
Butterhead lettuce has 267% more dietary fiber than mango juice - mango juice has 0.3g of dietary fiber per 100 grams and butterhead lettuce has 1.1g of dietary fiber.
sugar
Butterhead lettuce has 12.2 times less sugar than mango juice - mango juice has 12.5g of sugar per 100 grams and butterhead lettuce has 0.94g of sugar.
Protein
protein
Mango juice and butterhead lettuce contain similar amounts of protein - mango juice has 0.11g of protein per 100 grams and butterhead lettuce has 1.4g of protein.
Fat
saturated fat
Both mango juice and butterhead lettuce are low in saturated fat - mango juice has 0.01g of saturated fat per 100 grams and butterhead lettuce has 0.03g of saturated fat.
Vitamins
Vitamin C
Mango juice is a great source of Vitamin C and it has 311% more Vitamin C than butterhead lettuce - mango juice has 15.2mg 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 374% more Vitamin A than mango juice - mango juice has 35ug of Vitamin A per 100 grams and butterhead lettuce has 166ug of Vitamin A.
Vitamin E
Mango juice and butterhead lettuce contain similar amounts of Vitamin E - mango juice has 0.21mg 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 126 times more Vitamin K than mango juice - mango juice has 0.8ug of Vitamin K per 100 grams and butterhead lettuce has 102.3ug of Vitamin K.
The B Vitamins
Butterhead lettuce has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Mango Juice | Butterhead Lettuce | |
|---|---|---|
| Thiamin | 0.003 MG | 0.057 MG |
| Riboflavin | 0.003 MG | 0.062 MG |
| Niacin | 0.08 MG | 0.357 MG |
| Pantothenic acid | 0.07 MG | 0.15 MG |
| Vitamin B6 | 0.015 MG | 0.082 MG |
| Folate | 7 UG | 73 UG |
Minerals
calcium
Butterhead lettuce has 106% more calcium than mango juice - mango juice has 17mg of calcium per 100 grams and butterhead lettuce has 35mg of calcium.
iron
Butterhead lettuce has 244% more iron than mango juice - mango juice has 0.36mg of iron per 100 grams and butterhead lettuce has 1.2mg of iron.
potassium
Butterhead lettuce is a great source of potassium and it has 892% more potassium than mango juice - mango juice has 24mg of potassium per 100 grams and butterhead lettuce has 238mg of potassium.
Antioxidants and Phytonutrients
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,
| Mango Juice | Butterhead Lettuce | |
|---|---|---|
| beta-carotene | 402 UG | 1987 UG |
| lutein + zeaxanthin | ~ | 1223 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, butterhead lettuce has more alpha linoleic acid (ALA) than mango juice per 100 grams.
| Mango Juice | Butterhead Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.083 G |
| Total | 0.008 G | 0.083 G |
omega 6s
Comparing omega-6 fatty acids, both mango juice and butterhead lettuce contain small amounts of linoleic acid.
| Mango Juice | Butterhead Lettuce | |
|---|---|---|
| linoleic acid | 0.003 G | 0.034 G |
| Total | 0.003 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: Mango Juice (Mango nectar, canned) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) .
Mango Juice g
()
|
Daily Values (%) |
Butterhead 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 mango juice or butterhead lettuce contain more calories in 100 grams?Butterhead lettuce has 80% less calories than mango juice - mango juice has 51 calories in 100g and butterhead lettuce has 13 calories.
Is mango juice or butterhead lettuce better for protein?
Mango juice and butterhead lettuce contain similar amounts of protein - mango juice has 0.11g of protein per 100 grams and butterhead lettuce has 1.4g of protein.
Does mango juice or butterhead lettuce have more carbohydrates?
By weight, butterhead lettuce has 4.8 times fewer carbohydrates than mango juice - mango juice has 13.1g of carbs for 100g and butterhead lettuce has 2.2g of carbohydrates. the carbs in mango juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in butterhead lettuce comprise of 50% dietary fiber and 50% sugar.