Mushroom vs. Iceberg Lettuce
Nutrition comparison of Mushroom and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and iceberg lettuce:
- Mushroom has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Mushroom is an excellent source of potassium.
USDA sources for nutritional information: Mushroom (Mushrooms, white, 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 and mushroom contain similar amounts of calories - iceberg lettuce has 14 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, mushroom is much heavier in protein, much lighter in carbs and heavier in fat compared to iceberg lettuce per calorie. Mushroom has a macronutrient ratio of 44:47:10 and for iceberg lettuce, 22:73:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Iceberg Lettuce | |
|---|---|---|
| Protein | 44% | 22% |
| Carbohydrates | 47% | 73% |
| Fat | 10% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Both iceberg lettuce and mushroom are low in carbohydrates - iceberg lettuce has 3g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
The carbs in iceberg lettuce are made of 62% sugar and 38% dietary fiber, whereas the carbs in mushroom comprise of 66% sugar and 34% dietary fiber.
dietary fiber
Iceberg lettuce and mushroom contain similar amounts of dietary fiber - iceberg lettuce has 1.2g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Iceberg lettuce and mushroom contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
Mushroom has 243% more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Both iceberg lettuce and mushroom are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Iceberg lettuce and mushroom contain similar amounts of Vitamin C - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.
Vitamin A
Iceberg lettuce has more Vitamin A than mushroom - iceberg lettuce has 25ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than iceberg lettuce - mushroom has 7iu of Vitamin D per 100 grams and iceberg lettuce does not contain significant amounts.
Vitamin E
Iceberg lettuce and mushroom contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.
Vitamin K
Iceberg lettuce has more Vitamin K than mushroom - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and mushroom does not contain significant amounts.
The B Vitamins
Mushroom has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both mushroom and iceberg lettuce contain significant amounts of thiamin and folate.
| Mushroom | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.081 MG | 0.041 MG |
| Riboflavin | 0.402 MG | 0.025 MG |
| Niacin | 3.607 MG | 0.123 MG |
| Pantothenic acid | 1.497 MG | 0.091 MG |
| Vitamin B6 | 0.104 MG | 0.042 MG |
| Folate | 17 UG | 29 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Iceberg lettuce has 500% more calcium than mushroom - iceberg lettuce has 18mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Iceberg lettuce and mushroom contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Mushroom is an excellent source of potassium and it has 126% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium per 100 grams and mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, mushroom has more linoleic acid than iceberg lettuce per 100 grams.
| Mushroom | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.16 G | 0.021 G |
| Total | 0.16 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 Mushroom or Iceberg Lettuce .
Note: The specific food items compared are: Mushroom (Mushrooms, white, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Mushroom g
()
|
Daily Values (%) |
Iceberg Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
|
UG % | |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does iceberg lettuce or mushroom contain more calories in 100 grams?Iceberg lettuce and mushroom contain similar amounts of calories - iceberg lettuce has 14 calories in 100g and mushroom has 22 calories.
Is iceberg lettuce or mushroom better for protein?
Mushroom has 240% more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and mushroom has 3.1g of protein.
Does iceberg lettuce or mushroom have more carbohydrates?
By weight, both iceberg lettuce and mushroom are low in carbohydrates - iceberg lettuce has 3g of carbs for 100g and mushroom has 3.3g of carbohydrates. the carbs in iceberg lettuce are made of 60% sugar and 40% dietary fiber, whereas the carbs in mushroom comprise of 70% sugar and 30% dietary fiber.
Does iceberg lettuce or mushroom contain more potassium?
Mushroom is a rich source of potassium and it has 130% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium in 100 grams and mushroom has 318mg of potassium.