Olive Oil vs. Butterhead Lettuce
Nutrition comparison of Olive Oil and Butterhead Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
butterhead lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and butterhead lettuce:
- Butterhead lettuce has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Butterhead lettuce has signficantly more calcium than olive oil.
- Butterhead lettuce is a great source of Vitamin K and potassium.
- Butterhead lettuce is an excellent source of Vitamin A.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive oil is high in calories and butterhead lettuce has 99% less calories than olive oil - butterhead lettuce has 13 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to butterhead lettuce per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for butterhead lettuce, 35:54:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Butterhead Lettuce | |
|---|---|---|
| Protein | ~ | 35% |
| Carbohydrates | ~ | 54% |
| Fat | 100% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Both butterhead lettuce and olive oil are low in carbohydrates - butterhead lettuce has 2.2g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Butterhead lettuce has more dietary fiber than olive oil - butterhead lettuce has 1.1g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Butterhead lettuce and olive oil contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Butterhead lettuce has more protein than olive oil - butterhead lettuce has 1.4g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and butterhead lettuce has 100% less saturated fat than olive oil - butterhead lettuce has 0.03g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin C
Butterhead lettuce has more Vitamin C than olive oil - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Butterhead lettuce is an excellent source of Vitamin A and it has more Vitamin A than olive oil - butterhead lettuce has 166ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 78 times more Vitamin E than butterhead lettuce - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Butterhead lettuce is a great source of Vitamin K and it has 70% more Vitamin K than olive oil - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Butterhead lettuce has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Butterhead Lettuce | |
|---|---|---|
| Thiamin | ~ | 0.057 MG |
| Riboflavin | ~ | 0.062 MG |
| Niacin | ~ | 0.357 MG |
| Pantothenic acid | ~ | 0.15 MG |
| Vitamin B6 | ~ | 0.082 MG |
| Folate | ~ | 73 UG |
Minerals
calcium
Butterhead lettuce has signficantly more calcium than olive oil - butterhead lettuce has 35mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Butterhead lettuce has 121% more iron than olive oil - butterhead lettuce has 1.2mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Butterhead lettuce is a great source of potassium and it has 237 times more potassium than olive oil - butterhead lettuce has 238mg of potassium per 100 grams and olive oil has 1mg 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,
| Olive Oil | Butterhead Lettuce | |
|---|---|---|
| apigenin | 0.09 mg | ~ |
| luteolin | 0.12 mg | ~ |
| kaempferol | ~ | 0.02 mg |
| Quercetin | ~ | 2.73 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than butterhead lettuce per 100 grams.
| Olive Oil | Butterhead Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.083 G |
| Total | 0.761 G | 0.083 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than butterhead lettuce per 100 grams.
| Olive Oil | Butterhead Lettuce | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 0.034 G |
| Total | 10.176 G | 0.034 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 Olive Oil or Butterhead Lettuce .
Note: The specific food items compared are: Olive Oil (Oil, olive, salad or cooking) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) .
Olive Oil 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 olive oil contain more calories in 100 grams?Olive oil is high in calories and butterhead lettuce has 100% less calories than olive oil - butterhead lettuce has 13 calories in 100g and olive oil has 884 calories.
Is butterhead lettuce or olive oil better for protein?
Butterhead lettuce has more protein than olive oil - butterhead lettuce has 1.4g of protein per 100 grams and olive oil does not contain significant amounts.
Does butterhead lettuce or olive oil have more carbohydrates?
By weight, both butterhead lettuce and olive oil are low in carbohydrates - butterhead lettuce has 2.2g of carbs for 100g and olive oil has no carbs..