Orange vs. Butterhead Lettuce
Nutrition comparison of Orange and Butterhead Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
butterhead lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and butterhead lettuce:
- Butterhead lettuce has 4.1 times less carbohydrates than orange.
- Butterhead lettuce has 72% less calories than orange.
- Butterhead lettuce has 8.7 times less sugar than orange.
- Butterhead lettuce has more folate.
- Butterhead lettuce is a great source of Vitamin K and potassium.
- Butterhead lettuce is an excellent source of Vitamin A.
- Orange is a great source of dietary fiber.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) 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 72% less calories than orange - butterhead lettuce has 13 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, orange is much lighter in protein, much heavier in carbs and lighter in fat compared to butterhead lettuce per calorie. Orange has a macronutrient ratio of 6:91:4 and for butterhead lettuce, 33:57:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Butterhead Lettuce | |
|---|---|---|
| Protein | 6% | 33% |
| Carbohydrates | 91% | 57% |
| Fat | 4% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Butterhead lettuce has 4.1 times less carbohydrates than orange - butterhead lettuce has 2.2g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
The carbs in butterhead lettuce are made of 54% dietary fiber and 46% sugar, whereas the carbs in orange comprise of 79% sugar and 21% dietary fiber.
dietary fiber
Orange is a great source of dietary fiber and it has 118% more dietary fiber than butterhead lettuce - butterhead lettuce has 1.1g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Butterhead lettuce has 8.7 times less sugar than orange - butterhead lettuce has 0.94g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Butterhead lettuce and orange contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both butterhead lettuce and orange are low in saturated fat - butterhead lettuce has 0.03g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 11 times more Vitamin C than butterhead lettuce - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.
Vitamin A
Butterhead lettuce is an excellent source of Vitamin A and it has 14 times more Vitamin A than orange - butterhead lettuce has 166ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.
Vitamin E
Butterhead lettuce and orange contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Butterhead lettuce is a great source of Vitamin K and it has more Vitamin K than orange - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Butterhead lettuce has more folate. Both orange and butterhead lettuce contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Orange | Butterhead Lettuce | |
|---|---|---|
| Thiamin | 0.1 MG | 0.057 MG |
| Riboflavin | 0.04 MG | 0.062 MG |
| Niacin | 0.4 MG | 0.357 MG |
| Pantothenic acid | 0.25 MG | 0.15 MG |
| Vitamin B6 | 0.051 MG | 0.082 MG |
| Folate | 17 UG | 73 UG |
Minerals
calcium
Butterhead lettuce and orange contain similar amounts of calcium - butterhead lettuce has 35mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Butterhead lettuce has 12 times more iron than orange - butterhead lettuce has 1.2mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Butterhead lettuce is a great source of potassium and it has 41% more potassium than orange - butterhead lettuce has 238mg of potassium per 100 grams and orange has 169mg 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,
| Orange | Butterhead Lettuce | |
|---|---|---|
| beta-carotene | 71 UG | 1987 UG |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 129 UG | 1223 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, butterhead lettuce has more alpha linoleic acid (ALA) than orange per 100 grams.
| Orange | Butterhead Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.083 G |
| Total | 0.011 G | 0.083 G |
omega 6s
Comparing omega-6 fatty acids, both orange and butterhead lettuce contain small amounts of linoleic acid.
| Orange | Butterhead Lettuce | |
|---|---|---|
| linoleic acid | 0.031 G | 0.034 G |
| Total | 0.031 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: Orange (Oranges, raw, Florida) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) .
Orange 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 orange contain more calories in 100 grams?Butterhead lettuce has 70% less calories than orange - butterhead lettuce has 13 calories in 100g and orange has 46 calories.
Is butterhead lettuce or orange better for protein?
Butterhead lettuce and orange contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and orange has 0.7g of protein.
Does butterhead lettuce or orange have more carbohydrates?
By weight, butterhead lettuce has 4.1 times fewer carbohydrates than orange - butterhead lettuce has 2.2g of carbs for 100g and orange has 11.5g of carbohydrates. the carbs in butterhead lettuce are made of 50% dietary fiber and 50% sugar, whereas the carbs in orange comprise of 80% sugar and 20% dietary fiber.