Comparing Nutrients in 500 calories Butterhead Lettuce VS Iceberg Lettuce

Weight per 500 calories

• Butterhead Lettuce: 3846g
• Iceberg Lettuce: 3571g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.72% 8.46g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.1g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	200% 3.2g	116% 1.86g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.8g	81.6% 106g	130g per day for Men 19-50 years
Sugars	50% 36g	97% 70.4g	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	27% 19.6g	49.3% 35.7g	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	% 16.5g	% 32.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.8g	g per day for Men 19-50 years
Fiber	111% 42.3g	113% 43g	38g per day for Men 19-50 years
Protein	93% 52g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	709% 6385μg	99% 893μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	183% 2.2mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.4mg	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.77mg	65% 3.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	243% 3.15mg	115% 1.5mg	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	702% 2808μg	259% 1036μg	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	158% 142mg	111% 100mg	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	46% 6.92mg	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3279% 3935μg	717% 861μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	135% 1346mg	64.3% 643mg	1000mg per day for Men 19-50 years
Copper	68.4% 0.62mg	99% 0.89mg	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	596% 47.7mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	299% 6.9mg	194% 4.46mg	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	181% 1269mg	102% 714mg	700mg per day for Men 19-50 years
Potassium	269% 9154mg	148% 5036mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	13% 192mg	24% 357mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	99% 3678g	92% 3416g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Raw Butterhead Lettuce as well as Raw Iceberg Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Raw Butterhead Lettuce as well as Raw Iceberg Lettuce have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.