Skim Milk vs. Iceberg Lettuce
Nutrition comparison of Skim Milk and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
skim milk
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in skim milk and iceberg lettuce:
- Iceberg lettuce has 59% less calories than skim milk.
- Skim milk has more riboflavin, pantothenic acid and Vitamin B12, however, iceberg lettuce contains more folate.
- Skim milk is an excellent source of calcium.
USDA sources for nutritional information: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 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 59% less calories than skim milk - iceberg lettuce has 14 calories per 100 grams and skim milk has 34 calories.
For macronutrient ratios, skim milk is heavier in protein, lighter in carbs and lighter in fat compared to iceberg lettuce per calorie. Skim milk has a macronutrient ratio of 40:58:2 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Skim Milk | Iceberg Lettuce | |
|---|---|---|
| Protein | 40% | 21% |
| Carbohydrates | 58% | 72% |
| Fat | 2% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both iceberg lettuce and skim milk are low in carbohydrates - iceberg lettuce has 3g of total carbs per 100 grams and skim milk has 5g of carbohydrates.
The carbs in iceberg lettuce are made of 62% sugar and 38% dietary fiber, whereas the carbs in skim milk comprise of 100% sugar.
dietary fiber
Iceberg lettuce has more dietary fiber than skim milk - iceberg lettuce has 1.2g of dietary fiber per 100 grams and skim milk does not contain significant amounts.
sugar
Iceberg lettuce and skim milk contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and skim milk has 5.1g of sugar.
Protein
protein
Skim milk has 274% more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and skim milk has 3.4g of protein.
Fat
saturated fat
Both iceberg lettuce and skim milk are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and skim milk has 0.06g of saturated fat.
cholesterol
Both skim milk and iceberg lettuce are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and iceberg lettuce does not contain significant amounts.
Vitamins
Vitamin C
Iceberg lettuce has more Vitamin C than skim milk - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and skim milk does not contain significant amounts.
Vitamin A
Skim milk has 144% more Vitamin A than iceberg lettuce - iceberg lettuce has 25ug of Vitamin A per 100 grams and skim milk has 61ug of Vitamin A.
Vitamin D
Skim milk has more Vitamin D than iceberg lettuce - skim milk has 47iu of Vitamin D per 100 grams and iceberg lettuce does not contain significant amounts.
Vitamin E
Iceberg lettuce and skim milk contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and skim milk has 0.01mg of Vitamin E.
Vitamin K
Iceberg lettuce has more Vitamin K than skim milk - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
The B Vitamins
Skim milk has more riboflavin, pantothenic acid and Vitamin B12, however, iceberg lettuce contains more folate. Both skim milk and iceberg lettuce contain significant amounts of thiamin, niacin and Vitamin B6.
| Skim Milk | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.045 MG | 0.041 MG |
| Riboflavin | 0.182 MG | 0.025 MG |
| Niacin | 0.094 MG | 0.123 MG |
| Pantothenic acid | 0.357 MG | 0.091 MG |
| Vitamin B6 | 0.037 MG | 0.042 MG |
| Folate | 5 UG | 29 UG |
| Vitamin B12 | 0.5 UG | ~ |
Minerals
calcium
Skim milk is an excellent source of calcium and it has 578% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and skim milk has 122mg of calcium.
iron
Iceberg lettuce and skim milk contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and skim milk has 0.03mg of iron.
potassium
Iceberg lettuce and skim milk contain similar amounts of potassium - iceberg lettuce has 141mg of potassium per 100 grams and skim milk has 156mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, iceberg lettuce has more alpha linoleic acid (ALA) than skim milk per 100 grams.
| Skim Milk | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.052 G |
| Total | 0.001 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, both skim milk and iceberg lettuce contain small amounts of linoleic acid.
| Skim Milk | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.002 G | 0.021 G |
| Total | 0.002 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: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Skim Milk 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 skim milk contain more calories in 100 grams?Iceberg lettuce has 60% less calories than skim milk - iceberg lettuce has 14 calories in 100g and skim milk has 34 calories.
Is iceberg lettuce or skim milk better for protein?
Skim milk has 270% more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and skim milk has 3.4g of protein.
Does iceberg lettuce or skim milk have more carbohydrates?
By weight, both iceberg lettuce and skim milk are low in carbohydrates - iceberg lettuce has 3g of carbs for 100g and skim milk has 5g of carbohydrates. the carbs in iceberg lettuce are made of 60% sugar and 40% dietary fiber, whereas the carbs in skim milk comprise of 100% sugar.
Does iceberg lettuce or skim milk contain more calcium?
Skim milk is a rich source of calcium and it has 580% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium in 100 grams and skim milk has 122mg of calcium.