Comparing Nutrients in 100 calories Green Leaf Lettuce VS Butterhead Lettuce

Weight per 100 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Green Leaf Lettuce	Butterhead Lettuce	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	13% 17g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	9.97% 7.23g	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	3.95% 2.87g	5.4% 3.92g	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	% 2.4g	% 3.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	23% 8.67g	22.3% 8.46g	38g per day for Men 19-50 years
Protein	16% 9.07g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Butterhead Lettuce	Recommended Dietary Allowance
Vitamin A	274% 2467μg	142% 1277μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	36.5% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	36.7% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	48.5% 0.63mg	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	63.3% 253μg	140% 562μg	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	68% 61.3mg	31.6% 28.5mg	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	9.78% 1.47mg	9.23% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	702% 842μg	656% 787μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Butterhead Lettuce	Recommended Dietary Allowance
Calcium	24% 240mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	21.5% 0.19mg	13.7% 0.12mg	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	71.7% 5.73mg	119% 9.54mg	8mg per day for Men 19-50 years
Magnesium	20.6% 86.7mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	72.5% 1.67mg	60% 1.38mg	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	27.6% 193mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	38% 1293mg	54% 1831mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	8.4% 4.6μg	55μg per day for Men 19-50 years
Sodium	12.4% 187mg	2.56% 38.5mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	17% 633g	20% 736g	3700g per day for Men 19-50 years

Green Leaf Lettuce VS Butterhead Lettuce Nutrients Per 100 Kcal

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

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

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

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

• 100 calories of Green Leaf Lettuce have 1.6 times more Copper, 1.2 times more Manganese and 4.9 times more Sodium than Butterhead Lettuce.
• While 100 kcal of Raw Butterhead Lettuce contain 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.
• Both Green Leaf Lettuce and Butterhead Lettuce contain similar levels of Calcium, Magnesium, Selenium and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw Butterhead Lettuce contain 1.7 times more Omega 3, 1.4 times more Sugars and 1.4 times more Fructose than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Butterhead Lettuce offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 calories.
• Both Raw Green Leaf Lettuce as well as Raw Butterhead Lettuce provide inadequate amounts of Omega 6 in 100 calories.