Comparing Nutrients in 500 calories Iceberg Lettuce VS Green Leaf Lettuce

Weight per 500 calories

• Iceberg Lettuce: 3571g
• Green Leaf Lettuce: 3333g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	116% 1.86g	121% 1.93g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.6% 106g	73.6% 96g	130g per day for Men 19-50 years
Sugars	97% 70.4g	36% 26g	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	49.3% 35.7g	19.8% 14.3g	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	% 32.5g	% 12g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0g	g per day for Men 19-50 years
Fiber	113% 43g	114% 43.3g	38g per day for Men 19-50 years
Protein	57.4% 32g	81% 45.3g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	99% 893μg	1370% 12333μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.7% 0.89mg	205% 2.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.25mg	89.3% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	231% 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	259% 1036μg	317% 1267μg	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	111% 100mg	341% 307mg	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	43% 6.43mg	49% 7.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	717% 861μg	3508% 4210μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	64.3% 643mg	120% 1200mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	107% 0.97mg	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	183% 14.6mg	358% 28.7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	103% 433mg	420mg per day for Men 19-50 years
Manganese	194% 4.46mg	362% 8.33mg	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	102% 714mg	138% 967mg	700mg per day for Men 19-50 years
Potassium	148% 5036mg	190% 6467mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	24% 357mg	62.2% 933mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	92% 3416g	85.6% 3166g	3700g per day for Men 19-50 years

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

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Raw Iceberg Lettuce as well as Raw Green Leaf Lettuce have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.