Baby Carrots vs. Iceberg Lettuce
Nutrition comparison of Baby Carrots and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
baby carrots
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in baby carrots and iceberg lettuce:
- Baby carrot has more niacin, pantothenic acid and Vitamin B6.
- Baby carrot is a great source of dietary fiber and potassium.
- Baby carrot is an excellent source of Vitamin A.
- Iceberg lettuce has 60% less calories than baby carrot.
USDA sources for nutritional information: Baby Carrots (Carrots, baby, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Iceberg lettuce has 60% less calories than baby carrot - baby carrot has 35 calories per 100 grams and iceberg lettuce has 14 calories.
For macronutrient ratios, baby carrots is lighter in protein, heavier in carbs and lighter in fat compared to iceberg lettuce per calorie. Baby carrots has a macronutrient ratio of 8:92:0 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Baby Carrots | Iceberg Lettuce | |
|---|---|---|
| Protein | 8% | 21% |
| Carbohydrates | 92% | 72% |
| Fat | ~ | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Baby carrots and iceberg lettuce contain similar amounts of carbs - baby carrot has 8.2g of total carbs per 100 grams and iceberg lettuce has 3g of carbohydrates.
The carbs in baby carrots and iceberg lettuce are both made of 62% sugar and 38% dietary fiber.
dietary fiber
Baby carrot is a great source of dietary fiber and it has 142% more dietary fiber than iceberg lettuce - baby carrot has 2.9g of dietary fiber per 100 grams and iceberg lettuce has 1.2g of dietary fiber.
sugar
Baby carrots and iceberg lettuce contain similar amounts of sugar - baby carrot has 4.8g of sugar per 100 grams and iceberg lettuce has 2g of sugar.
Protein
protein
Baby carrots and iceberg lettuce contain similar amounts of protein - baby carrot has 0.64g of protein per 100 grams and iceberg lettuce has 0.9g of protein.
Fat
saturated fat
Both baby carrots and iceberg lettuce are low in saturated fat - baby carrot has 0.02g of saturated fat per 100 grams and iceberg lettuce has 0.02g of saturated fat.
Vitamins
Vitamin C
Baby carrots and iceberg lettuce contain similar amounts of Vitamin C - baby carrot has 2.6mg of Vitamin C per 100 grams and iceberg lettuce has 2.8mg of Vitamin C.
Vitamin A
Baby carrot is an excellent source of Vitamin A and it has 26 times more Vitamin A than iceberg lettuce - baby carrot has 690ug of Vitamin A per 100 grams and iceberg lettuce has 25ug of Vitamin A.
Vitamin E
Iceberg lettuce and baby carrots contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and baby carrot does not contain significant amounts.
Vitamin K
Baby carrots and iceberg lettuce contain similar amounts of Vitamin K - baby carrot has 9.4ug of Vitamin K per 100 grams and iceberg lettuce has 24.1ug of Vitamin K.
The B Vitamins
Baby carrot has more niacin, pantothenic acid and Vitamin B6. Both baby carrots and iceberg lettuce contain significant amounts of thiamin, riboflavin and folate.
| Baby Carrots | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.03 MG | 0.041 MG |
| Riboflavin | 0.036 MG | 0.025 MG |
| Niacin | 0.556 MG | 0.123 MG |
| Pantothenic acid | 0.401 MG | 0.091 MG |
| Vitamin B6 | 0.105 MG | 0.042 MG |
| Folate | 27 UG | 29 UG |
Minerals
calcium
Baby carrot has 78% more calcium than iceberg lettuce - baby carrot has 32mg of calcium per 100 grams and iceberg lettuce has 18mg of calcium.
iron
Baby carrot has 117% more iron than iceberg lettuce - baby carrot has 0.89mg of iron per 100 grams and iceberg lettuce has 0.41mg of iron.
potassium
Baby carrot is a great source of potassium and it has 68% more potassium than iceberg lettuce - baby carrot has 237mg of potassium per 100 grams and iceberg lettuce has 141mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both baby carrots and iceberg lettuce contain significant amounts of lutein + zeaxanthin.
| Baby Carrots | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 6391 UG | 299 UG |
| alpha-carotene | 3767 UG | 4 UG |
| lutein + zeaxanthin | 358 UG | 277 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, iceberg lettuce has more alpha linoleic acid (ALA) than baby carrot per 100 grams.
| Baby Carrots | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.052 G |
| Total | 0.008 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, baby carrot has more linoleic acid than iceberg lettuce per 100 grams.
| Baby Carrots | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.057 G | 0.021 G |
| Total | 0.057 G | 0.021 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Baby Carrots (Carrots, baby, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Baby Carrots g
()
|
Daily Values (%) |
Iceberg Lettuce g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does baby carrots or iceberg lettuce contain more calories in 100 grams?Iceberg lettuce has 60% less calories than baby carrot - baby carrot has 35 calories in 100g and iceberg lettuce has 14 calories.
Does baby carrots or iceberg lettuce have more carbohydrates?
By weight, baby carrots and iceberg lettuce contain similar amounts of carbs - baby carrot has 8.2g of carbs for 100g and iceberg lettuce has 3g of carbohydrates. the carbs in baby carrots and iceberg lettuce are both made of 60% sugar and 40% dietary fiber.