Butterhead Lettuce vs. Tomato
Nutrition comparison of Butterhead Lettuce and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
butterhead lettuce
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in butterhead lettuce and tomato:
- Both butterhead lettuce and tomato are high in potassium.
- Butterhead lettuce has more beta-carotene and lutein + zeaxanthin than tomato, however, tomato contains more alpha-carotene and lycopene than butterhead lettuce.
- Butterhead lettuce has more riboflavin and folate.
- Butterhead lettuce is a great source of Vitamin K.
- Butterhead lettuce is an excellent source of Vitamin A.
- Tomato is a great source of Vitamin C.
USDA sources for nutritional information: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Butterhead lettuce and tomato contain similar amounts of calories - butterhead lettuce has 13 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, butterhead lettuce is heavier in protein, lighter in carbs and similar to tomato for fat. Butterhead lettuce has a macronutrient ratio of 33:57:11 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Butterhead Lettuce | Tomato | |
|---|---|---|
| Protein | 33% | 17% |
| Carbohydrates | 57% | 75% |
| Fat | 11% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both butterhead lettuce and tomato are low in carbohydrates - butterhead lettuce has 2.2g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
The carbs in butterhead lettuce are made of 54% dietary fiber and 46% sugar, whereas the carbs in tomato comprise of 69% sugar and 31% dietary fiber.
dietary fiber
Butterhead lettuce and tomato contain similar amounts of dietary fiber - butterhead lettuce has 1.1g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Butterhead lettuce and tomato contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Butterhead lettuce and tomato contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both butterhead lettuce and tomato are low in saturated fat - butterhead lettuce has 0.03g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has 270% more Vitamin C than butterhead lettuce - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Butterhead lettuce is an excellent source of Vitamin A and it has 295% more Vitamin A than tomato - butterhead lettuce has 166ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.
Vitamin E
Butterhead lettuce and tomato contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Butterhead lettuce is a great source of Vitamin K and it has 11 times more Vitamin K than tomato - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Butterhead lettuce has more riboflavin and folate. Both butterhead lettuce and tomato contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Butterhead Lettuce | Tomato | |
|---|---|---|
| Thiamin | 0.057 MG | 0.037 MG |
| Riboflavin | 0.062 MG | 0.019 MG |
| Niacin | 0.357 MG | 0.594 MG |
| Pantothenic acid | 0.15 MG | 0.089 MG |
| Vitamin B6 | 0.082 MG | 0.08 MG |
| Folate | 73 UG | 15 UG |
Minerals
calcium
Butterhead lettuce has 250% more calcium than tomato - butterhead lettuce has 35mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Butterhead lettuce has 359% more iron than tomato - butterhead lettuce has 1.2mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both butterhead lettuce and tomato are high in potassium. Butterhead lettuce is very similar to tomato for potassium - butterhead lettuce has 238mg of potassium per 100 grams and tomato has 237mg 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 butterhead lettuce and tomato contain small amounts of kaempferol.
| Butterhead Lettuce | Tomato | |
|---|---|---|
| kaempferol | 0.02 mg | 0.09 mg |
| Quercetin | 2.73 mg | 0.58 mg |
| myricetin | ~ | 0.13 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, butterhead lettuce has more beta-carotene and lutein + zeaxanthin than tomato per 100 grams, however, tomato contains more alpha-carotene and lycopene than butterhead lettuce per 100 grams.
| Butterhead Lettuce | Tomato | |
|---|---|---|
| beta-carotene | 1987 UG | 449 UG |
| lutein + zeaxanthin | 1223 UG | 123 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, butterhead lettuce has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Butterhead Lettuce | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.003 G |
| Total | 0.083 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, tomato has more linoleic acid than butterhead lettuce per 100 grams.
| Butterhead Lettuce | Tomato | |
|---|---|---|
| linoleic acid | 0.034 G | 0.08 G |
| Total | 0.034 G | 0.08 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: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Tomato (Tomatoes, red, ripe, raw, year round average) .
Butterhead Lettuce g
()
|
Daily Values (%) |
Tomato g
()
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does butterhead lettuce or tomato contain more calories in 100 grams?Butterhead lettuce and tomato contain similar amounts of calories - butterhead lettuce has 13 calories in 100g and tomato has 18 calories.
Is butterhead lettuce or tomato better for protein?
Butterhead lettuce and tomato contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and tomato has 0.88g of protein.
Does butterhead lettuce or tomato have more carbohydrates?
By weight, both butterhead lettuce and tomato are low in carbohydrates - butterhead lettuce has 2.2g of carbs for 100g and tomato has 3.9g of carbohydrates. the carbs in butterhead lettuce are made of 50% dietary fiber and 50% sugar, whereas the carbs in tomato comprise of 70% sugar and 30% dietary fiber.
Does butterhead lettuce or tomato contain more potassium?
Both butterhead lettuce and tomato are high in potassium. Butterhead lettuce is very similar to tomato for potassium - butterhead lettuce has 238mg of potassium in 100 grams and tomato has 237mg of potassium.