Butterhead Lettuce vs. Pea Shoots
Nutrition comparison of Butterhead Lettuce and Pea Shoots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
butterhead lettuce
versus
pea shoots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in butterhead lettuce and pea shoots:
- Butterhead lettuce has 63% less calories than pea shoot.
- Butterhead lettuce is a great source of Vitamin K and potassium.
- Butterhead lettuce is an excellent source of Vitamin A.
- Pea shoot has more niacin, however, butterhead lettuce contains more pantothenic acid.
- Pea shoot is a great source of dietary fiber.
- Pea shoot is an excellent source of Vitamin C.
USDA sources for nutritional information: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Pea Shoots (ORGANIC PEA SHOOTS) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Butterhead lettuce has 63% less calories than pea shoot - butterhead lettuce has 13 calories per 100 grams and pea shoot has 35 calories.
For macronutrient ratios, butterhead lettuce is heavier in protein, lighter in carbs and similar to pea shoots for fat. Butterhead lettuce has a macronutrient ratio of 33:57:11 and for pea shoots, 23:69:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Butterhead Lettuce | Pea Shoots | |
|---|---|---|
| Protein | 33% | 23% |
| Carbohydrates | 57% | 69% |
| Fat | 11% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Butterhead lettuce and pea shoots contain similar amounts of carbs - butterhead lettuce has 2.2g of total carbs per 100 grams and pea shoot has 7.1g of carbohydrates.
dietary fiber
Pea shoot 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 pea shoot has 2.4g of dietary fiber.
sugar
Butterhead lettuce and pea shoots contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and pea shoot has 3.5g of sugar.
Protein
protein
Butterhead lettuce and pea shoots contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and pea shoot has 2.4g of protein.
Fat
saturated fat
Both butterhead lettuce and pea shoots are low in saturated fat - butterhead lettuce has 0.03g of saturated fat per 100 grams and pea shoot does not contain significant amounts.
Vitamins
Vitamin C
Pea shoot is an excellent source of Vitamin C and it has 568% more Vitamin C than butterhead lettuce - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and pea shoot has 24.7mg of Vitamin C.
Vitamin A
Butterhead lettuce is an excellent source of Vitamin A and it has 12 times more Vitamin A than pea shoot - butterhead lettuce has 166ug of Vitamin A per 100 grams and pea shoot has 12ug of Vitamin A.
Vitamin E
Butterhead lettuce and pea shoots contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and pea shoot does not contain significant amounts.
Vitamin K
Butterhead lettuce is a great source of Vitamin K and it has more Vitamin K than pea shoot - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and pea shoot does not contain significant amounts.
The B Vitamins
Pea shoot has more niacin, however, butterhead lettuce contains more pantothenic acid. Both butterhead lettuce and pea shoots contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Butterhead Lettuce | Pea Shoots | |
|---|---|---|
| Thiamin | 0.057 MG | 0.1 MG |
| Riboflavin | 0.062 MG | 0.05 MG |
| Niacin | 0.357 MG | 1 MG |
| Pantothenic acid | 0.15 MG | ~ |
| Vitamin B6 | 0.082 MG | 0.1 MG |
| Folate | 73 UG | 62 UG |
Minerals
calcium
Butterhead lettuce has 46% more calcium than pea shoot - butterhead lettuce has 35mg of calcium per 100 grams and pea shoot has 24mg of calcium.
iron
Butterhead lettuce and pea shoots contain similar amounts of iron - butterhead lettuce has 1.2mg of iron per 100 grams and pea shoot has 1.3mg of iron.
potassium
Butterhead lettuce is a great source of potassium and it has 49% more potassium than pea shoot - butterhead lettuce has 238mg of potassium per 100 grams and pea shoot has 160mg of potassium.
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: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Pea Shoots (ORGANIC PEA SHOOTS) .
Butterhead Lettuce g
()
|
Daily Values (%) |
Pea Shoots g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
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 % |
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5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
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% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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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% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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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 butterhead lettuce or pea shoots contain more calories in 100 grams?Butterhead lettuce has 60% less calories than pea shoot - butterhead lettuce has 13 calories in 100g and pea shoot has 35 calories.
Is butterhead lettuce or pea shoots better for protein?
Butterhead lettuce and pea shoots contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and pea shoot has 2.4g of protein.
Does butterhead lettuce or pea shoots have more carbohydrates?
By weight, butterhead lettuce and pea shoots contain similar amounts of carbs - butterhead lettuce has 2.2g of carbs for 100g and pea shoot has 7.1g of carbohydrates.