Skim Milk vs. Iceberg Lettuce

Q: Does iceberg lettuce or skim milk have more 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 similar to iceberg lettuce for fat. Skim milk has a macronutrient ratio of 39:58:3 and for iceberg lettuce, 22:73:6 for protein, carbohydrates and fat from calories. Macro Ratios from Calories:

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].

Jump to:
Calories and Carbs
Protein
Fat
Vitamins
Minerals
Omegas
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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.

Detailed nutritional comparison of skim milk and iceberg lettuce is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.

Skim Milk src

Iceberg Lettuce src

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 similar to iceberg lettuce for fat. Skim milk has a macronutrient ratio of 39:58:3 and for iceberg lettuce, 22:73:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

	Skim Milk	Iceberg Lettuce
Protein	39%	22%
Carbohydrates	58%	73%
Fat	3%	6%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Skim Milk or Iceberg Lettuce .

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 (%)
KCAL %	calories	KCAL %
G %	carbohydrates	G %
G %	dietary fiber	G %
G	sugar	G
G %	total fat	G %
G %	saturated fat	G %
G	monounsaturated fat	G
G	polyunsaturated fat	G
G	trans fat	G
MG	cholesterol	MG
MG %	sodium	MG %
	Vitamins and Minerals
UG %	Vitamin A	UG %
MG %	Vitamin C	MG %
IU %	Vitamin D	IU %
MG %	calcium	MG %
MG %	iron	MG %
MG %	magnesium	MG %
MG %	potassium	MG %
MG %	thiamin (Vit B1)	MG %
MG %	riboflavin (Vit B2)	MG %
MG %	niacin (Vit B3)	MG %
MG %	Vitamin B6	MG %
MG %	pantothenic acid (Vit B5)	MG %
UG %	folate (Vit B9)	UG %
UG %	Vitamin B12	UG %
MG %	Vitamin E	MG %
UG %	Vitamin K	UG %
G %	protein	G %
UG %	biotin (Vit B7)	UG %
MG %	choline	MG %
MG %	chlorine	MG %
UG %	chromium	UG %
MG %	copper	MG %
UG %	fluoride	UG %
UG %	iodine	UG %
MG %	manganese	MG %
UG %	molybdenum	UG %
MG %	phosphorus	MG %
UG %	selenium	UG %
MG %	zinc	MG %
G	Water	G
G	Starch	G
G	Alcohol	G

Food	Amount	Action
Skim Milk	100 g
Iceberg Lettuce	100 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.

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