Milk vs. Butterhead Lettuce
Nutrition comparison of Milk and Butterhead Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
butterhead lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and butterhead lettuce:
- Butterhead lettuce has 4.3 times less sugar than milk.
- Butterhead lettuce has 42.3 times less saturated fat than milk.
- Butterhead lettuce has 74% less calories than milk.
- Butterhead lettuce is a great source of Vitamin K and potassium.
- Butterhead lettuce is an excellent source of Vitamin A.
- Milk has more riboflavin, pantothenic acid and Vitamin B12, however, butterhead lettuce contains more niacin and folate.
- Milk is an excellent source of calcium.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 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 74% less calories than milk - butterhead lettuce has 13 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is lighter in protein, lighter in carbs and much heavier in fat compared to butterhead lettuce per calorie. Milk has a macronutrient ratio of 27:38:35 and for butterhead lettuce, 33:57:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Butterhead Lettuce | |
|---|---|---|
| Protein | 27% | 33% |
| Carbohydrates | 38% | 57% |
| Fat | 35% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Both butterhead lettuce and milk are low in carbohydrates - butterhead lettuce has 2.2g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
The carbs in butterhead lettuce are made of 54% dietary fiber and 46% sugar, whereas the carbs in milk comprise of 100% sugar.
dietary fiber
Butterhead lettuce has more dietary fiber than milk - butterhead lettuce has 1.1g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Butterhead lettuce has 4.3 times less sugar than milk - butterhead lettuce has 0.94g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Milk has 144% more protein than butterhead lettuce - butterhead lettuce has 1.4g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Butterhead lettuce has 42.3 times less saturated fat than milk - butterhead lettuce has 0.03g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and butterhead lettuce are low in trans fat - milk has 0.09g of trans fat per 100 grams and butterhead lettuce does not contain significant amounts.
cholesterol
Both milk and butterhead lettuce are low in cholesterol - milk has 8mg of cholesterol per 100 grams and butterhead lettuce does not contain significant amounts.
Vitamins
Vitamin C
Butterhead lettuce has 17 times more Vitamin C than milk - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Butterhead lettuce is an excellent source of Vitamin A and it has 202% more Vitamin A than milk - butterhead lettuce has 166ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than butterhead lettuce - milk has 49iu of Vitamin D per 100 grams and butterhead lettuce does not contain significant amounts.
Vitamin E
Butterhead lettuce and milk contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Butterhead lettuce is a great source of Vitamin K and it has 510 times more Vitamin K than milk - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Milk has more riboflavin, pantothenic acid and Vitamin B12, however, butterhead lettuce contains more niacin and folate. Both milk and butterhead lettuce contain significant amounts of thiamin and Vitamin B6.
| Milk | Butterhead Lettuce | |
|---|---|---|
| Thiamin | 0.039 MG | 0.057 MG |
| Riboflavin | 0.185 MG | 0.062 MG |
| Niacin | 0.092 MG | 0.357 MG |
| Pantothenic acid | 0.356 MG | 0.15 MG |
| Vitamin B6 | 0.038 MG | 0.082 MG |
| Folate | 5 UG | 73 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Milk is an excellent source of calcium and it has 243% more calcium than butterhead lettuce - butterhead lettuce has 35mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Butterhead lettuce has 61 times more iron than milk - butterhead lettuce has 1.2mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Butterhead lettuce is a great source of potassium and it has 70% more potassium than milk - butterhead lettuce has 238mg of potassium per 100 grams and milk has 140mg 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,
| Milk | Butterhead Lettuce | |
|---|---|---|
| beta-carotene | 4 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 milk per 100 grams.
| Milk | 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 milk and butterhead lettuce contain significant amounts of linoleic acid.
| Milk | Butterhead Lettuce | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.034 G |
| Total | 0.066 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) .
Milk 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 butterhead lettuce or milk contain more calories in 100 grams?Butterhead lettuce has 70% less calories than milk - butterhead lettuce has 13 calories in 100g and milk has 50 calories.
Is butterhead lettuce or milk better for protein?
Milk has 140% more protein than butterhead lettuce - butterhead lettuce has 1.4g of protein per 100 grams and milk has 3.3g of protein.
Does butterhead lettuce or milk have more carbohydrates?
By weight, both butterhead lettuce and milk are low in carbohydrates - butterhead lettuce has 2.2g of carbs for 100g and milk has 4.8g of carbohydrates. the carbs in butterhead lettuce are made of 50% dietary fiber and 50% sugar, whereas the carbs in milk comprise of 100% sugar.
Does butterhead lettuce or milk contain more calcium?
Milk is a rich source of calcium and it has 240% more calcium than butterhead lettuce - butterhead lettuce has 35mg of calcium in 100 grams and milk has 120mg of calcium.