White Rice vs. Butterhead Lettuce
Nutrition comparison of Cooked White Rice and Butterhead Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
butterhead lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and butterhead lettuce:
- Butterhead lettuce has signficantly less carbohydrates than white rice.
- Butterhead lettuce has signficantly more calcium than white rice.
- Butterhead lettuce is a great source of Vitamin K and potassium.
- Butterhead lettuce is an excellent source of Vitamin A.
- White rice has more thiamin, niacin and pantothenic acid, however, butterhead lettuce contains more riboflavin.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and butterhead lettuce has 90% less calories than white rice - butterhead lettuce has 13 calories per 100 grams and white rice has 130 calories.
For macronutrient ratios, white rice is much lighter in protein, much heavier in carbs and lighter in fat compared to butterhead lettuce per calorie. White rice has a macronutrient ratio of 8:91:2 and for butterhead lettuce, 33:57:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Butterhead Lettuce | |
|---|---|---|
| Protein | 8% | 33% |
| Carbohydrates | 91% | 57% |
| Fat | 2% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Butterhead lettuce has signficantly less carbohydrates than white rice - butterhead lettuce has 2.2g of total carbs per 100 grams and white rice has 28.6g of carbohydrates.
dietary fiber
Butterhead lettuce has 267% more dietary fiber than white rice - butterhead lettuce has 1.1g of dietary fiber per 100 grams and white rice has 0.3g of dietary fiber.
sugar
Butterhead lettuce and white rice contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Butterhead lettuce and white rice contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and white rice has 2.4g of protein.
Fat
saturated fat
Both butterhead lettuce and white rice are low in saturated fat - butterhead lettuce has 0.03g of saturated fat per 100 grams and white rice has 0.06g of saturated fat.
Vitamins
Vitamin C
Butterhead lettuce has more Vitamin C than white rice - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Butterhead lettuce is an excellent source of Vitamin A and it has more Vitamin A than white rice - butterhead lettuce has 166ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Butterhead lettuce and white rice contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Butterhead lettuce is a great source of Vitamin K and it has more Vitamin K than white rice - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, niacin and pantothenic acid, however, butterhead lettuce contains more riboflavin. Both white rice and butterhead lettuce contain significant amounts of Vitamin B6 and folate.
| White Rice | Butterhead Lettuce | |
|---|---|---|
| Thiamin | 0.167 MG | 0.057 MG |
| Riboflavin | 0.016 MG | 0.062 MG |
| Niacin | 1.835 MG | 0.357 MG |
| Pantothenic acid | 0.411 MG | 0.15 MG |
| Vitamin B6 | 0.05 MG | 0.082 MG |
| Folate | 58 UG | 73 UG |
Minerals
calcium
Butterhead lettuce has signficantly more calcium than white rice - butterhead lettuce has 35mg of calcium per 100 grams and white rice has 3mg of calcium.
iron
Butterhead lettuce and white rice contain similar amounts of iron - butterhead lettuce has 1.2mg of iron per 100 grams and white rice has 1.5mg of iron.
potassium
Butterhead lettuce is a great source of potassium and it has 721% more potassium than white rice - butterhead lettuce has 238mg of potassium per 100 grams and white rice has 29mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, butterhead lettuce has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Butterhead Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.083 G |
| Total | 0.01 G | 0.083 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and butterhead lettuce contain small amounts of linoleic acid.
| White Rice | Butterhead Lettuce | |
|---|---|---|
| linoleic acid | 0.046 G | 0.034 G |
| Total | 0.046 G | 0.034 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) .
Cooked White Rice g
()
|
Daily Values (%) |
Butterhead 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 butterhead lettuce or white rice contain more calories in 100 grams?White rice is high in calories and butterhead lettuce has 90% less calories than white rice - butterhead lettuce has 13 calories in 100g and white rice has 130 calories.
Is butterhead lettuce or white rice better for protein?
Butterhead lettuce and white rice contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and white rice has 2.4g of protein.
Does butterhead lettuce or white rice have more carbohydrates?
By weight, butterhead lettuce has signficantly fewer carbohydrates than white rice - butterhead lettuce has 2.2g of carbs for 100g and white rice has 28.6g of carbohydrates.