Oats vs. Iceberg Lettuce
Nutrition comparison of Oats and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and iceberg lettuce:
- Iceberg lettuce has 66.6 times less saturated fat than oat.
- Oat has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and iceberg lettuce has 96% less calories than oat - iceberg lettuce has 14 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is lighter in protein, lighter in carbs and heavier in fat compared to iceberg lettuce per calorie. Oats has a macronutrient ratio of 17:67:16 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Iceberg Lettuce | |
|---|---|---|
| Protein | 17% | 21% |
| Carbohydrates | 67% | 72% |
| Fat | 16% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and iceberg lettuce has 96% less carbohydrates than oat - iceberg lettuce has 3g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has 783% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Oat has less sugar than iceberg lettuce - iceberg lettuce has 2g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 17 times more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Iceberg lettuce has 66.6 times less saturated fat than oat - iceberg lettuce has 0.02g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
Vitamin C
Iceberg lettuce has more Vitamin C than oat - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Iceberg lettuce has more Vitamin A than oat - iceberg lettuce has 25ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Iceberg lettuce and oats contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Iceberg lettuce has more Vitamin K than oat - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both oats and iceberg lettuce contain significant amounts of folate.
| Oats | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.763 MG | 0.041 MG |
| Riboflavin | 0.139 MG | 0.025 MG |
| Niacin | 0.961 MG | 0.123 MG |
| Pantothenic acid | 1.349 MG | 0.091 MG |
| Vitamin B6 | 0.119 MG | 0.042 MG |
| Folate | 56 UG | 29 UG |
Minerals
calcium
Oat is a great source of calcium and it has 200% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Oat is an excellent source of iron and it has 10 times more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Oat is an excellent source of potassium and it has 204% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than iceberg lettuce per 100 grams.
| Oats | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.052 G |
| Total | 0.111 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than iceberg lettuce per 100 grams.
| Oats | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 2.424 G | 0.021 G |
| Total | 2.424 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Oats 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 % |
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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 iceberg lettuce or oats contain more calories in 100 grams?Oat is high in calories and iceberg lettuce has 100% less calories than oat - iceberg lettuce has 14 calories in 100g and oat has 389 calories.
Does iceberg lettuce or oats have more carbohydrates?
By weight, oat is high in carbohydrates and iceberg lettuce has 100% fewer carbohydrates than oat - iceberg lettuce has 3g of carbs for 100g and oat has 66.3g of carbohydrates.
Does iceberg lettuce or oats contain more iron?
Oat is an abundant source of iron and it has 10 times more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron in 100 grams and oat has 4.7mg of iron.
Does iceberg lettuce or oats contain more potassium?
Oat is a rich source of potassium and it has 200% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium in 100 grams and oat has 429mg of potassium.