Mango vs. Iceberg Lettuce

Nutrition comparison of Mango 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 versus iceberg lettuce (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in mango and iceberg lettuce:

  • Iceberg lettuce has 3.2 times less calories than mango.
  • Iceberg lettuce has 4 times less carbohydrates than mango.
  • Iceberg lettuce has 5.9 times less sugar than mango.
  • Mango has more beta-carotene than iceberg lettuce, however, iceberg lettuce contains more lutein + zeaxanthin than mango.
  • Mango has more niacin and Vitamin B6.
  • Mango is an excellent source of Vitamin C.
Detailed nutritional comparison of mango and iceberg lettuce is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Mango (Mangos, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.

Image of Mango src
Image of Iceberg Lettuce src

Calories and Carbs

calories

Iceberg lettuce has 3.2 times less calories than mango - iceberg lettuce has 14 calories per 100 grams and mango has 60 calories.

For macronutrient ratios, mango is lighter in protein, heavier in carbs and similar to iceberg lettuce for fat. Mango has a macronutrient ratio of 5:90:5 and for iceberg lettuce, 22:73:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mango Iceberg Lettuce
Protein 5% 22%
Carbohydrates 90% 73%
Fat 5% 6%
Alcohol ~ ~

carbohydrates

Iceberg lettuce has 4 times less carbohydrates than mango - iceberg lettuce has 3g of total carbs per 100 grams and mango has 15g of carbohydrates.

The carbs in iceberg lettuce are made of 62% sugar and 38% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.

dietary fiber

Mango has 33% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.

sugar

Iceberg lettuce has 5.9 times less sugar than mango - iceberg lettuce has 2g of sugar per 100 grams and mango has 13.7g of sugar.

Protein

protein

Iceberg lettuce and mango contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and mango has 0.82g of protein.

Fat

saturated fat

Both iceberg lettuce and mango are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and mango has 0.09g of saturated fat.

Vitamins

Vitamin C

Mango is an excellent source of Vitamin C and it has 12 times more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.

Vitamin A

Mango has 116% more Vitamin A than iceberg lettuce - iceberg lettuce has 25ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.

Vitamin E

Iceberg lettuce and mango contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.

Vitamin K

Iceberg lettuce and mango contain similar amounts of Vitamin K - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.

The B Vitamins

Mango has more niacin and Vitamin B6. Both mango and iceberg lettuce contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.

Mango Iceberg Lettuce
Thiamin 0.028 MG 0.041 MG
Riboflavin 0.038 MG 0.025 MG
Niacin 0.669 MG 0.123 MG
Pantothenic acid 0.197 MG 0.091 MG
Vitamin B6 0.119 MG 0.042 MG
Folate 43 UG 29 UG

Minerals

calcium

Iceberg lettuce and mango contain similar amounts of calcium - iceberg lettuce has 18mg of calcium per 100 grams and mango has 11mg of calcium.

iron

Iceberg lettuce and mango contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and mango has 0.16mg of iron.

potassium

Iceberg lettuce and mango contain similar amounts of potassium - iceberg lettuce has 141mg of potassium per 100 grams and mango has 168mg 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, both mango and iceberg lettuce contain small amounts of apigenin, luteolin, kaempferol and myricetin.

Mango Iceberg Lettuce
apigenin 0.01 mg 0.13 mg
luteolin 0.02 mg 0.03 mg
kaempferol 0.05 mg 0.15 mg
myricetin 0.06 mg 0.06 mg
Quercetin ~ 1.42 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, mango has more beta-carotene than iceberg lettuce per 100 grams, however, iceberg lettuce contains more lutein + zeaxanthin than mango per 100 grams. Both mango and iceberg lettuce contain small amounts of alpha-carotene.

Mango Iceberg Lettuce
beta-carotene 640 UG 299 UG
alpha-carotene 9 UG 4 UG
lycopene 3 UG ~
lutein + zeaxanthin 23 UG 277 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both mango and iceberg lettuce contain significant amounts of alpha linoleic acid (ALA).

Mango Iceberg Lettuce
alpha linoleic acid 0.051 G 0.052 G
Total 0.051 G 0.052 G

omega 6s

Comparing omega-6 fatty acids, both mango and iceberg lettuce contain small amounts of linoleic acid.

Mango Iceberg Lettuce
linoleic acid 0.019 G 0.021 G
Total 0.019 G 0.021 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Mango or Iceberg Lettuce .

Note: The specific food items compared are: Mango (Mangos, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .

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FAQ

Does iceberg lettuce or mango contain more calories in 100 grams?
Iceberg lettuce has 3.2 times less calories than mango - iceberg lettuce has 14 calories in 100g and mango has 60 calories.

Does iceberg lettuce or mango have more carbohydrates?
By weight, iceberg lettuce has 4 times fewer carbohydrates than mango - iceberg lettuce has 3g of carbs for 100g and mango has 15g of carbohydrates. the carbs in iceberg lettuce are made of 60% sugar and 40% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.