Comparing Nutrients in 300 calories Iceberg Lettuce VS Green Leaf Lettuce

Weight per 300 calories

• Iceberg Lettuce: 2143g
• Green Leaf Lettuce: 2000g

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

Which food has more nutrients per 300 calories - Iceberg Lettuce or Green Leaf Lettuce?

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Iceberg Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	69.6% 1.1g	72.5% 1.16g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	2.82% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.6g	44% 57.4g	130g per day for Men 19-50 years
Sugars	58.2% 42.2g	21.5% 15.6g	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	29.6% 21.4g	12% 8.6g	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	% 19.5g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 1.07g	% 0g	g per day for Men 19-50 years
Fiber	67.7% 25.7g	68.4% 26g	38g per day for Men 19-50 years
Protein	34.4% 19.3g	48.6% 27.2g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	59.5% 536μg	822% 7400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.2% 0.88mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	138% 1.8mg	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	155% 621μg	190% 760μg	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	66.7% 60mg	204% 184mg	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	25.7% 3.86mg	29.3% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	430% 516μg	2105% 2526μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	38.6% 386mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	64.4% 0.58mg	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	110% 8.8mg	215% 17mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	116% 2.68mg	217% 5mg	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	61.2% 429mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	89% 3021mg	114% 3880mg	3400mg per day for Men 19-50 years
Selenium	3.9% 2.14μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	14.3% 214mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	55.4% 2049g	51.3% 1900g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Iceberg Lettuce vs Green Leaf Lettuce:

• Raw Green Leaf Lettuce contains 13.8 times more Vitamin A, 1.6 times more Vitamin B1, 3 times more Vitamin B2, 2.8 times more Vitamin B3, 1.4 times more Vitamin B5, 2 times more Vitamin B6, 3.1 times more Vitamin C and 4.9 times more Vitamin K than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Raw Green Leaf Lettuce have similar amounts of Vitamin B9 and Vitamin E per 300 kcal.
• Both Raw Iceberg Lettuce as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Iceberg Lettuce vs Green Leaf Lettuce:

• Raw Green Leaf Lettuce contains 1.9 times more Calcium, 2 times more Iron, 1.7 times more Magnesium, 1.9 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium, 5.6 times more Selenium and 2.6 times more Sodium than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Raw Green Leaf Lettuce have similar amounts of Copper, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Iceberg Lettuce has 2.7 times more Sugars and 2.5 times more Fructose than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 1.4 times more Protein than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Raw Green Leaf Lettuce have similar amounts of Energy, Fat, Omega 3, Carbohydrate and Fiber per 300 kcal.
• Both Raw Iceberg Lettuce as well as Raw Green Leaf Lettuce have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.