Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
potato starch
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in potato starch and iceberg lettuce:
Potato starch is high in calories and iceberg lettuce has 96% less calories than potato starch - iceberg lettuce has 14 calories per 100 grams and potato starch has 333 calories.
For macronutrient ratios, potato starch is much lighter in protein, much heavier in carbs and lighter in fat compared to iceberg lettuce per calorie. Potato starch has a macronutrient ratio of 0:100:0 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Potato Starch | Iceberg Lettuce | |
|---|---|---|
| Protein | ~ | 21% |
| Carbohydrates | 100% | 72% |
| Fat | ~ | 8% |
| Alcohol | ~ | ~ |
Potato starch is high in carbohydrates and iceberg lettuce has 96% less carbohydrates than potato starch - iceberg lettuce has 3g of total carbs per 100 grams and potato starch has 83.3g of carbohydrates.
Iceberg lettuce has more dietary fiber than potato starch - iceberg lettuce has 1.2g of dietary fiber per 100 grams and potato starch does not contain significant amounts.
Potato starch has less sugar than iceberg lettuce - iceberg lettuce has 2g of sugar per 100 grams and potato starch does not contain significant amounts.
Iceberg lettuce has more protein than potato starch - iceberg lettuce has 0.9g of protein per 100 grams and potato starch does not contain significant amounts.
Both iceberg lettuce and potato starch are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and potato starch does not contain significant amounts.
Iceberg lettuce has more Vitamin C than potato starch - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and potato starch does not contain significant amounts.
Iceberg lettuce has more Vitamin A than potato starch - iceberg lettuce has 25ug of Vitamin A per 100 grams and potato starch does not contain significant amounts.
Iceberg lettuce and potato starch contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and potato starch does not contain significant amounts.
Iceberg lettuce has more Vitamin K than potato starch - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and potato starch does not contain significant amounts.
Iceberg lettuce has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Potato Starch | Iceberg Lettuce | |
|---|---|---|
| Thiamin | ~ | 0.041 MG |
| Riboflavin | ~ | 0.025 MG |
| Niacin | ~ | 0.123 MG |
| Pantothenic acid | ~ | 0.091 MG |
| Vitamin B6 | ~ | 0.042 MG |
| Folate | ~ | 29 UG |
Iceberg lettuce has more calcium than potato starch - iceberg lettuce has 18mg of calcium per 100 grams and potato starch does not contain significant amounts.
Iceberg lettuce has more iron than potato starch - iceberg lettuce has 0.41mg of iron per 100 grams and potato starch does not contain significant amounts.
Iceberg lettuce has signficantly more potassium than potato starch - iceberg lettuce has 141mg of potassium per 100 grams and potato starch does not contain significant amounts.
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: Potato Starch (POTATO STARCH) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Potato Starch 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 | |||