Orange vs. Iceberg Lettuce
Nutrition comparison of Orange and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and iceberg lettuce:
- Iceberg lettuce has 3.6 times less sugar than orange.
- Iceberg lettuce has 70% less calories than orange.
- Iceberg lettuce has 74% less carbohydrates than orange.
- Orange has more thiamin, niacin and pantothenic acid.
- Orange is a great source of calcium and dietary fiber.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Iceberg lettuce has 70% less calories than orange - iceberg lettuce has 14 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, orange is lighter in protein, heavier in carbs and lighter in fat compared to iceberg lettuce per calorie. Orange has a macronutrient ratio of 6:91:4 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Iceberg Lettuce | |
|---|---|---|
| Protein | 6% | 21% |
| Carbohydrates | 91% | 72% |
| Fat | 4% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce has 74% less carbohydrates than orange - iceberg lettuce has 3g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
The carbs in iceberg lettuce are made of 62% sugar and 38% dietary fiber, 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 100% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Iceberg lettuce has 3.6 times less sugar than orange - iceberg lettuce has 2g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Iceberg lettuce and orange contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both iceberg lettuce and orange are low in saturated fat - iceberg lettuce has 0.02g 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 15 times more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.
Vitamin A
Iceberg lettuce and orange contain similar amounts of Vitamin A - iceberg lettuce has 25ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.
Vitamin E
Iceberg lettuce and orange contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Iceberg lettuce has more Vitamin K than orange - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin, niacin and pantothenic acid. Both orange and iceberg lettuce contain significant amounts of riboflavin, Vitamin B6 and folate.
| Orange | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.1 MG | 0.041 MG |
| Riboflavin | 0.04 MG | 0.025 MG |
| Niacin | 0.4 MG | 0.123 MG |
| Pantothenic acid | 0.25 MG | 0.091 MG |
| Vitamin B6 | 0.051 MG | 0.042 MG |
| Folate | 17 UG | 29 UG |
Minerals
calcium
Orange is a great source of calcium and it has 139% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Iceberg lettuce and orange contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Iceberg lettuce and orange contain similar amounts of potassium - iceberg lettuce has 141mg 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, both orange and iceberg lettuce contain small amounts of alpha-carotene.
| Orange | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 71 UG | 299 UG |
| alpha-carotene | 11 UG | 4 UG |
| lutein + zeaxanthin | 129 UG | 277 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, iceberg lettuce has more alpha linoleic acid (ALA) than orange per 100 grams.
| Orange | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.052 G |
| Total | 0.011 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, both orange and iceberg lettuce contain small amounts of linoleic acid.
| Orange | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.031 G | 0.021 G |
| Total | 0.031 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: Orange (Oranges, raw, Florida) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Orange 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 % |
|
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 orange contain more calories in 100 grams?Iceberg lettuce has 70% less calories than orange - iceberg lettuce has 14 calories in 100g and orange has 46 calories.
Does iceberg lettuce or orange have more carbohydrates?
By weight, iceberg lettuce has 70% fewer carbohydrates than orange - iceberg lettuce has 3g of carbs for 100g and orange has 11.5g of carbohydrates. the carbs in iceberg lettuce are made of 60% sugar and 40% dietary fiber, whereas the carbs in orange comprise of 80% sugar and 20% dietary fiber.