Salmon vs. Butterhead Lettuce
Nutrition comparison of Salmon and Butterhead Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
butterhead lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and butterhead lettuce:
- Both butterhead lettuce and salmon are high in potassium.
- Butterhead lettuce is a great source of Vitamin K.
- Butterhead lettuce is an excellent source of Vitamin A.
- For omega-3 fatty acids, salmon has more dha, epa and dpa than butterhead lettuce.
- Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, butterhead lettuce contains more folate.
- Salmon is an excellent source of Vitamin D and protein.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and butterhead lettuce has 90% less calories than salmon - butterhead lettuce has 13 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and much heavier in fat compared to butterhead lettuce per calorie. Salmon has a macronutrient ratio of 67:0:33 and for butterhead lettuce, 33:57:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Butterhead Lettuce | |
|---|---|---|
| Protein | 67% | 33% |
| Carbohydrates | ~ | 57% |
| Fat | 33% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Both butterhead lettuce and salmon are low in carbohydrates - butterhead lettuce has 2.2g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Butterhead lettuce has more dietary fiber than salmon - butterhead lettuce has 1.1g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Butterhead lettuce and salmon contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 14 times more protein than butterhead lettuce - butterhead lettuce has 1.4g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both butterhead lettuce and salmon are low in saturated fat - butterhead lettuce has 0.03g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and butterhead lettuce are low in trans fat - salmon has 0.03g of trans fat per 100 grams and butterhead lettuce does not contain significant amounts.
cholesterol
Butterhead lettuce has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and butterhead lettuce does not contain significant amounts.
Vitamins
Vitamin C
Butterhead lettuce has more Vitamin C than salmon - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Butterhead lettuce is an excellent source of Vitamin A and it has 374% more Vitamin A than salmon - butterhead lettuce has 166ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than butterhead lettuce - salmon has 435iu of Vitamin D per 100 grams and butterhead lettuce does not contain significant amounts.
Vitamin E
Butterhead lettuce and salmon contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Butterhead lettuce is a great source of Vitamin K and it has 254 times more Vitamin K than salmon - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, butterhead lettuce contains more folate. Both salmon and butterhead lettuce contain significant amounts of thiamin and riboflavin.
| Salmon | Butterhead Lettuce | |
|---|---|---|
| Thiamin | 0.08 MG | 0.057 MG |
| Riboflavin | 0.105 MG | 0.062 MG |
| Niacin | 7.995 MG | 0.357 MG |
| Pantothenic acid | 1.03 MG | 0.15 MG |
| Vitamin B6 | 0.611 MG | 0.082 MG |
| Folate | 4 UG | 73 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Butterhead lettuce has 400% more calcium than salmon - butterhead lettuce has 35mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Butterhead lettuce has 226% more iron than salmon - butterhead lettuce has 1.2mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both butterhead lettuce and salmon are high in potassium. Salmon has 54% more potassium than butterhead lettuce - butterhead lettuce has 238mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more DHA, EPA and DPA than butterhead lettuce per 100 grams. Both salmon and butterhead lettuce contain significant amounts of alpha linoleic acid (ALA).
| Salmon | Butterhead Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.083 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.083 G |
omega 6s
Comparing omega-6 fatty acids, salmon has more linoleic acid than butterhead lettuce per 100 grams.
| Salmon | Butterhead Lettuce | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.034 G |
| Total | 0.085 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: Salmon (Fish, salmon, pink, raw) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) .
Salmon 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 % |
|
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 butterhead lettuce or salmon contain more calories in 100 grams?Salmon is high in calories and butterhead lettuce has 90% less calories than salmon - butterhead lettuce has 13 calories in 100g and salmon has 127 calories.
Is butterhead lettuce or salmon better for protein?
Salmon is a fantastic source of protein and it has 14 times more protein than butterhead lettuce - butterhead lettuce has 1.4g of protein per 100 grams and salmon has 20.5g of protein.
Does butterhead lettuce or salmon have more carbohydrates?
By weight, both butterhead lettuce and salmon are low in carbohydrates - butterhead lettuce has 2.2g of carbs for 100g and salmon has no carbs..
Does butterhead lettuce or salmon contain more potassium?
Both butterhead lettuce and salmon are high in potassium. Salmon has 50% more potassium than butterhead lettuce - butterhead lettuce has 238mg of potassium in 100 grams and salmon has 366mg of potassium.