Comparing Nutrients in 100 calories Butterhead Lettuce VS Iceberg Lettuce

Weight per 100 calories

• Butterhead Lettuce: 769g
• Iceberg Lettuce: 714g

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 Iceberg Lettuce?

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Iceberg Lettuce	22%	8%	70%

Macro Nutrients

	Butterhead Lettuce	Iceberg 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	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	9.97% 7.23g	19.4% 14g	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	9.85% 7.14g	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	% 6.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.36g	g per day for Men 19-50 years
Fiber	22.3% 8.46g	22.6% 8.57g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	11.5% 6.43g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	142% 1277μg	20% 179μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.5% 0.44mg	24.4% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.7% 0.48mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.75mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	23% 0.3mg	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	51.8% 207μg	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	22.2% 20mg	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	8.57% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	656% 787μg	143% 172μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	27% 269mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	20% 0.18mg	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	36.6% 2.93mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	39% 0.89mg	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	54% 1831mg	29.6% 1007mg	3400mg per day for Men 19-50 years
Selenium	8.4% 4.6μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	2.56% 38.5mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	20% 736g	18.5% 683g	3700g per day for Men 19-50 years

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

• Raw Butterhead Lettuce has 7.2 times more Vitamin A, 1.5 times more Vitamin B1, 2.7 times more Vitamin B2, 3.1 times more Vitamin B3, 1.8 times more Vitamin B5, 2.1 times more Vitamin B6, 2.7 times more Vitamin B9, 1.4 times more Vitamin C and 4.6 times more Vitamin K than Raw Iceberg Lettuce.
• Both Raw Butterhead Lettuce and Raw Iceberg Lettuce have similar amounts of Vitamin E per 100 kcal.
• Both Raw Butterhead Lettuce as well as Raw Iceberg Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Butterhead Lettuce vs Iceberg Lettuce:

• Raw Butterhead Lettuce has 2.1 times more Calcium, 3.3 times more Iron, 2 times more Magnesium, 1.5 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium, 6.5 times more Selenium and 1.4 times more Zinc than Raw Iceberg Lettuce.
• While Raw Iceberg Lettuce contains 1.5 times more Copper and 1.9 times more Sodium than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Raw Iceberg Lettuce have similar amounts of 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, 1.7 times more Omega 6 and 1.6 times more Protein than Raw Iceberg Lettuce.
• While Raw Iceberg Lettuce contains 1.9 times more Sugars and 1.8 times more Fructose than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Raw Iceberg Lettuce have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Raw Butterhead Lettuce as well as Raw Iceberg Lettuce have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.