Iceberg Lettuce vs. Tomato
Nutrition comparison of Iceberg Lettuce and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
iceberg lettuce
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in iceberg lettuce and tomato:
- Tomato has more alpha-carotene and lycopene than iceberg lettuce, however, iceberg lettuce contains more lutein + zeaxanthin than tomato.
- Tomato has more niacin.
- Tomato is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Iceberg lettuce and tomato contain similar amounts of calories - iceberg lettuce has 14 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, iceberg lettuce is heavier in protein, lighter in carbs and similar to tomato for fat. Iceberg lettuce has a macronutrient ratio of 21:70:9 and for tomato, 17:74:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Iceberg Lettuce | Tomato | |
|---|---|---|
| Protein | 21% | 17% |
| Carbohydrates | 70% | 74% |
| Fat | 9% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both iceberg lettuce and tomato are low in carbohydrates - iceberg lettuce has 3g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
The carbs in iceberg lettuce are made of 62% sugar and 38% dietary fiber, whereas the carbs in tomato comprise of 69% sugar and 31% dietary fiber.
dietary fiber
Iceberg lettuce and tomato contain similar amounts of dietary fiber - iceberg lettuce has 1.2g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Iceberg lettuce and tomato contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Iceberg lettuce and tomato contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both iceberg lettuce and tomato are low in saturated fat - iceberg lettuce has 0.02g 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 389% more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Iceberg lettuce and tomato contain similar amounts of Vitamin A - iceberg lettuce has 25ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.
Vitamin E
Iceberg lettuce and tomato contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Iceberg lettuce and tomato contain similar amounts of Vitamin K - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Tomato has more niacin. Both iceberg lettuce and tomato contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Iceberg Lettuce | Tomato | |
|---|---|---|
| Thiamin | 0.041 MG | 0.037 MG |
| Riboflavin | 0.025 MG | 0.019 MG |
| Niacin | 0.123 MG | 0.594 MG |
| Pantothenic acid | 0.091 MG | 0.089 MG |
| Vitamin B6 | 0.042 MG | 0.08 MG |
| Folate | 29 UG | 15 UG |
Minerals
calcium
Iceberg lettuce has 80% more calcium than tomato - iceberg lettuce has 18mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Iceberg lettuce and tomato contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Tomato is a great source of potassium and it has 68% more potassium than iceberg lettuce - iceberg lettuce has 141mg 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 iceberg lettuce and tomato contain small amounts of kaempferol and myricetin.
| Iceberg Lettuce | Tomato | |
|---|---|---|
| apigenin | 0.13 mg | ~ |
| luteolin | 0.03 mg | ~ |
| kaempferol | 0.15 mg | 0.09 mg |
| myricetin | 0.06 mg | 0.13 mg |
| Quercetin | 1.42 mg | 0.58 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, tomato has more alpha-carotene and lycopene than iceberg lettuce per 100 grams, however, iceberg lettuce contains more lutein + zeaxanthin than tomato per 100 grams. Both iceberg lettuce and tomato contain significant amounts of beta-carotene.
| Iceberg Lettuce | Tomato | |
|---|---|---|
| beta-carotene | 299 UG | 449 UG |
| alpha-carotene | 4 UG | 101 UG |
| lutein + zeaxanthin | 277 UG | 123 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, iceberg lettuce has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Iceberg Lettuce | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.052 G | 0.003 G |
| Total | 0.052 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, tomato has more linoleic acid than iceberg lettuce per 100 grams.
| Iceberg Lettuce | Tomato | |
|---|---|---|
| linoleic acid | 0.021 G | 0.08 G |
| Total | 0.021 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: Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) and Tomato (Tomatoes, red, ripe, raw, year round average) .
Iceberg Lettuce g
()
|
Daily Values (%) |
Tomato g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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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 tomato contain more calories in 100 grams?Iceberg lettuce and tomato contain similar amounts of calories - iceberg lettuce has 14 calories in 100g and tomato has 18 calories.
Does iceberg lettuce or tomato have more carbohydrates?
By weight, both iceberg lettuce and tomato are low in carbohydrates - iceberg lettuce has 3g of carbs for 100g and tomato has 3.9g of carbohydrates. the carbs in iceberg lettuce are made of 60% sugar and 40% dietary fiber, whereas the carbs in tomato comprise of 70% sugar and 30% dietary fiber.