Mango Juice vs. Iceberg Lettuce
Nutrition comparison of Mango Juice and Iceberg 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
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango juice and iceberg lettuce:
- Iceberg lettuce has 3.4 times less carbohydrates than mango juice.
- Iceberg lettuce has 5.3 times less sugar than mango juice.
- Iceberg lettuce has 73% less calories than mango juice.
- Iceberg lettuce has more thiamin, riboflavin, Vitamin B6 and folate.
- Mango juice is a great source of Vitamin C.
USDA sources for nutritional information: Mango Juice (Mango nectar, canned) 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 73% less calories than mango juice - mango juice has 51 calories per 100 grams and iceberg lettuce has 14 calories.
For macronutrient ratios, mango juice is lighter in protein, much heavier in carbs and lighter in fat compared to iceberg lettuce per calorie. Mango juice has a macronutrient ratio of 1:98:1 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango Juice | Iceberg Lettuce | |
|---|---|---|
| Protein | 1% | 21% |
| Carbohydrates | 98% | 72% |
| Fat | 1% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce has 3.4 times less carbohydrates than mango juice - mango juice has 13.1g of total carbs per 100 grams and iceberg lettuce has 3g of carbohydrates.
The carbs in mango juice are made of 98% sugar and 2% dietary fiber, whereas the carbs in iceberg lettuce comprise of 62% sugar and 38% dietary fiber.
dietary fiber
Iceberg lettuce has 300% more dietary fiber than mango juice - mango juice has 0.3g of dietary fiber per 100 grams and iceberg lettuce has 1.2g of dietary fiber.
sugar
Iceberg lettuce has 5.3 times less sugar than mango juice - mango juice has 12.5g of sugar per 100 grams and iceberg lettuce has 2g of sugar.
Protein
protein
Mango juice and iceberg lettuce contain similar amounts of protein - mango juice has 0.11g of protein per 100 grams and iceberg lettuce has 0.9g of protein.
Fat
saturated fat
Both mango juice and iceberg lettuce are low in saturated fat - mango juice has 0.01g of saturated fat per 100 grams and iceberg lettuce has 0.02g of saturated fat.
Vitamins
Vitamin C
Mango juice is a great source of Vitamin C and it has 443% more Vitamin C than iceberg lettuce - mango juice has 15.2mg of Vitamin C per 100 grams and iceberg lettuce has 2.8mg of Vitamin C.
Vitamin A
Mango juice and iceberg lettuce contain similar amounts of Vitamin A - mango juice has 35ug of Vitamin A per 100 grams and iceberg lettuce has 25ug of Vitamin A.
Vitamin E
Mango juice and iceberg lettuce contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and iceberg lettuce has 0.18mg of Vitamin E.
Vitamin K
Iceberg lettuce has 29 times more Vitamin K than mango juice - mango juice has 0.8ug of Vitamin K per 100 grams and iceberg lettuce has 24.1ug of Vitamin K.
The B Vitamins
Iceberg lettuce has more thiamin, riboflavin, Vitamin B6 and folate. Both mango juice and iceberg lettuce contain significant amounts of niacin and pantothenic acid.
| Mango Juice | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.003 MG | 0.041 MG |
| Riboflavin | 0.003 MG | 0.025 MG |
| Niacin | 0.08 MG | 0.123 MG |
| Pantothenic acid | 0.07 MG | 0.091 MG |
| Vitamin B6 | 0.015 MG | 0.042 MG |
| Folate | 7 UG | 29 UG |
Minerals
calcium
Mango juice and iceberg lettuce contain similar amounts of calcium - mango juice has 17mg of calcium per 100 grams and iceberg lettuce has 18mg of calcium.
iron
Mango juice and iceberg lettuce contain similar amounts of iron - mango juice has 0.36mg of iron per 100 grams and iceberg lettuce has 0.41mg of iron.
potassium
Iceberg lettuce has 488% more potassium than mango juice - mango juice has 24mg of potassium per 100 grams and iceberg lettuce has 141mg 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, both mango juice and iceberg lettuce contain significant amounts of beta-carotene.
| Mango Juice | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 402 UG | 299 UG |
| alpha-carotene | ~ | 4 UG |
| lutein + zeaxanthin | ~ | 277 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, iceberg lettuce has more alpha linoleic acid (ALA) than mango juice per 100 grams.
| Mango Juice | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.052 G |
| Total | 0.008 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, both mango juice and iceberg lettuce contain small amounts of linoleic acid.
| Mango Juice | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.003 G | 0.021 G |
| Total | 0.003 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: Mango Juice (Mango nectar, canned) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Mango Juice 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 mango juice or iceberg lettuce contain more calories in 100 grams?Iceberg lettuce has 70% less calories than mango juice - mango juice has 51 calories in 100g and iceberg lettuce has 14 calories.
Does mango juice or iceberg lettuce have more carbohydrates?
By weight, iceberg lettuce has 3.4 times fewer carbohydrates than mango juice - mango juice has 13.1g of carbs for 100g and iceberg lettuce has 3g of carbohydrates. the carbs in mango juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in iceberg lettuce comprise of 60% sugar and 40% dietary fiber.