Iceberg Lettuce vs. Peas
Nutrition comparison of Iceberg Lettuce and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
iceberg lettuce
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in iceberg lettuce and peas:
- Iceberg lettuce has 3.8 times less carbohydrates than pea.
- Iceberg lettuce has 4.7 times less calories than pea.
- Pea has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Pea is a great source of potassium.
- Pea is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Iceberg lettuce has 4.7 times less calories than pea - iceberg lettuce has 14 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, iceberg lettuce is lighter in protein and similar to peas for carbs and fat. Iceberg lettuce has a macronutrient ratio of 21:72:8 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Iceberg Lettuce | Peas | |
|---|---|---|
| Protein | 21% | 26% |
| Carbohydrates | 72% | 69% |
| Fat | 8% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce has 3.8 times less carbohydrates than pea - iceberg lettuce has 3g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Pea is an excellent source of dietary fiber and it has 375% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Iceberg lettuce and peas contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Pea has 502% more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Both iceberg lettuce and peas are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has 13 times more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.
Vitamin A
Iceberg lettuce and peas contain similar amounts of Vitamin A - iceberg lettuce has 25ug of Vitamin A per 100 grams and pea has 38ug of Vitamin A.
Vitamin E
Iceberg lettuce and peas contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
Iceberg lettuce and peas contain similar amounts of Vitamin K - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.
The B Vitamins
Pea has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both iceberg lettuce and peas contain significant amounts of pantothenic acid.
| Iceberg Lettuce | Peas | |
|---|---|---|
| Thiamin | 0.041 MG | 0.266 MG |
| Riboflavin | 0.025 MG | 0.132 MG |
| Niacin | 0.123 MG | 2.09 MG |
| Pantothenic acid | 0.091 MG | 0.104 MG |
| Vitamin B6 | 0.042 MG | 0.169 MG |
| Folate | 29 UG | 65 UG |
Minerals
calcium
Iceberg lettuce and peas contain similar amounts of calcium - iceberg lettuce has 18mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Pea has 259% more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Pea is a great source of potassium and it has 73% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium per 100 grams and pea has 244mg 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 iceberg lettuce and peas contain significant amounts of beta-carotene.
| Iceberg Lettuce | Peas | |
|---|---|---|
| beta-carotene | 299 UG | 449 UG |
| alpha-carotene | 4 UG | 21 UG |
| lutein + zeaxanthin | 277 UG | 2477 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both iceberg lettuce and peas contain significant amounts of alpha linoleic acid (ALA).
| Iceberg Lettuce | Peas | |
|---|---|---|
| alpha linoleic acid | 0.052 G | 0.035 G |
| Total | 0.052 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, pea has more linoleic acid than iceberg lettuce per 100 grams.
| Iceberg Lettuce | Peas | |
|---|---|---|
| linoleic acid | 0.021 G | 0.152 G |
| Total | 0.021 G | 0.152 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: Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) and Peas (Peas, green, raw) .
Iceberg Lettuce g
()
|
Daily Values (%) |
Peas 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 peas contain more calories in 100 grams?Iceberg lettuce has 4.7 times less calories than pea - iceberg lettuce has 14 calories in 100g and pea has 81 calories.
Does iceberg lettuce or peas have more carbohydrates?
By weight, iceberg lettuce has 3.8 times fewer carbohydrates than pea - iceberg lettuce has 3g of carbs for 100g and pea has 14.5g of carbohydrates.