Strawberries vs. Iceberg Lettuce
Nutrition comparison of Strawberries and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
strawberries
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in strawberries and iceberg lettuce:
- Strawberry has more niacin.
- Strawberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Strawberries (Strawberries, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberries and iceberg lettuce contain similar amounts of calories - strawberry has 32 calories per 100 grams and iceberg lettuce has 14 calories.
For macronutrient ratios, strawberries is lighter in protein, heavier in carbs and similar to iceberg lettuce for fat. Strawberries has a macronutrient ratio of 7:85:8 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Strawberries | Iceberg Lettuce | |
|---|---|---|
| Protein | 7% | 21% |
| Carbohydrates | 85% | 72% |
| Fat | 8% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberries and iceberg lettuce contain similar amounts of carbs - strawberry has 7.7g of total carbs per 100 grams and iceberg lettuce has 3g of carbohydrates.
The carbs in strawberries are made of 71% sugar, 29% dietary fiber and 1% starch, whereas the carbs in iceberg lettuce comprise of 62% sugar and 38% dietary fiber.
dietary fiber
Strawberry has 67% more dietary fiber than iceberg lettuce - strawberry has 2g of dietary fiber per 100 grams and iceberg lettuce has 1.2g of dietary fiber.
sugar
Strawberries and iceberg lettuce contain similar amounts of sugar - strawberry has 4.9g of sugar per 100 grams and iceberg lettuce has 2g of sugar.
Protein
protein
Strawberries and iceberg lettuce contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and iceberg lettuce has 0.9g of protein.
Fat
saturated fat
Both strawberries and iceberg lettuce are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and iceberg lettuce has 0.02g of saturated fat.
Vitamins
Vitamin C
Strawberry is an excellent source of Vitamin C and it has 20 times more Vitamin C than iceberg lettuce - strawberry has 58.8mg of Vitamin C per 100 grams and iceberg lettuce has 2.8mg of Vitamin C.
Vitamin A
Iceberg lettuce has 24 times more Vitamin A than strawberry - strawberry has 1ug of Vitamin A per 100 grams and iceberg lettuce has 25ug of Vitamin A.
Vitamin E
Strawberries and iceberg lettuce contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and iceberg lettuce has 0.18mg of Vitamin E.
Vitamin K
Iceberg lettuce has 995% more Vitamin K than strawberry - strawberry has 2.2ug of Vitamin K per 100 grams and iceberg lettuce has 24.1ug of Vitamin K.
The B Vitamins
Strawberry has more niacin. Both strawberries and iceberg lettuce contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Strawberries | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.024 MG | 0.041 MG |
| Riboflavin | 0.022 MG | 0.025 MG |
| Niacin | 0.386 MG | 0.123 MG |
| Pantothenic acid | 0.125 MG | 0.091 MG |
| Vitamin B6 | 0.047 MG | 0.042 MG |
| Folate | 24 UG | 29 UG |
Minerals
calcium
Strawberries and iceberg lettuce contain similar amounts of calcium - strawberry has 16mg of calcium per 100 grams and iceberg lettuce has 18mg of calcium.
iron
Strawberries and iceberg lettuce contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and iceberg lettuce has 0.41mg of iron.
potassium
Strawberries and iceberg lettuce contain similar amounts of potassium - strawberry has 153mg of potassium per 100 grams and iceberg lettuce has 141mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both strawberries and iceberg lettuce contain significant amounts of quercetin.
| Strawberries | Iceberg Lettuce | |
|---|---|---|
| kaempferol | 0.5 mg | 0.15 mg |
| myricetin | 0.04 mg | 0.06 mg |
| Quercetin | 1.11 mg | 1.42 mg |
| apigenin | ~ | 0.13 mg |
| luteolin | ~ | 0.03 mg |
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,
| Strawberries | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 7 UG | 299 UG |
| lutein + zeaxanthin | 26 UG | 277 UG |
| alpha-carotene | ~ | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both strawberries and iceberg lettuce contain significant amounts of alpha linoleic acid (ALA).
| Strawberries | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.065 G | 0.052 G |
| Total | 0.065 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, strawberry has more linoleic acid than iceberg lettuce per 100 grams.
| Strawberries | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.09 G | 0.021 G |
| Total | 0.09 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: Strawberries (Strawberries, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Strawberries g
()
|
Daily Values (%) |
Iceberg Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 strawberries or iceberg lettuce contain more calories in 100 grams?Strawberries and iceberg lettuce contain similar amounts of calories - strawberry has 32 calories in 100g and iceberg lettuce has 14 calories.
Does strawberries or iceberg lettuce have more carbohydrates?
By weight, strawberries and iceberg lettuce contain similar amounts of carbs - strawberry has 7.7g of carbs for 100g and iceberg lettuce has 3g of carbohydrates. the carbs in strawberries are made of 70% sugar, 30% dietary fiber and 0% starch, whereas the carbs in iceberg lettuce comprise of 60% sugar and 40% dietary fiber.