Comparing Nutrients in 100 calories Butterhead Lettuce VS Green Leaf Lettuce

Weight per 100 calories

• Butterhead Lettuce: 769g
• Green Leaf Lettuce: 667g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Butterhead Lettuce or Green Leaf Lettuce?

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Butterhead Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	14.7% 19g	130g per day for Men 19-50 years
Sugars	9.97% 7.23g	7.17% 5.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	5.4% 3.92g	3.95% 2.87g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 3.3g	% 2.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	22.3% 8.46g	23% 8.67g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	142% 1277μg	274% 2467μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.5% 0.44mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.7% 0.48mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.75mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	140% 562μg	63.3% 253μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	31.6% 28.5mg	68% 61.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.23% 1.4mg	9.78% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	656% 787μg	702% 842μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	27% 269mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	21.5% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	119% 9.54mg	71.7% 5.73mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	20.6% 86.7mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	72.5% 1.67mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	36.3% 254mg	27.6% 193mg	700mg per day for Men 19-50 years
Potassium	54% 1831mg	38% 1293mg	3400mg per day for Men 19-50 years
Selenium	8.4% 4.6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2.56% 38.5mg	12.4% 187mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	20% 736g	17% 633g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Butterhead Lettuce vs Green Leaf Lettuce:

• Raw Butterhead Lettuce has 1.3 times more Vitamin B5 and 2.2 times more Vitamin B9 than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 1.9 times more Vitamin A and 2.2 times more Vitamin C than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Raw Green Leaf Lettuce have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin E and Vitamin K per 100 kcal.
• Both Raw Butterhead Lettuce as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Butterhead Lettuce vs Green Leaf Lettuce:

• Raw Butterhead Lettuce has 1.7 times more Iron, 1.3 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 1.6 times more Copper and 4.9 times more Sodium than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Raw Green Leaf Lettuce have similar amounts of Calcium, Magnesium, Manganese, Selenium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Butterhead Lettuce has 1.7 times more Fat, 1.7 times more Omega 3, 1.6 times more Omega 6, 1.4 times more Sugars and 1.4 times more Fructose than Raw Green Leaf Lettuce.
• Both Raw Butterhead Lettuce and Raw Green Leaf Lettuce have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Raw Butterhead Lettuce as well as Raw Green Leaf Lettuce have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.