Beets vs. Iceberg Lettuce

Nutrition comparison of Beets and Iceberg Lettuce


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of beets versus iceberg lettuce (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in beets and iceberg lettuce:

  • Beet has more folate.
  • Beet is a great source of dietary fiber.
  • Beet is an excellent source of potassium.
  • Iceberg lettuce has 67% less calories than beet.
  • Iceberg lettuce has 69% less carbohydrates than beet.
  • Iceberg lettuce has 71% less sugar than beet.
Detailed nutritional comparison of beets and iceberg lettuce is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Beets (Beets, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.


Image of Beets src
Image of Iceberg Lettuce src

Calories and Carbs

calories

Iceberg lettuce has 67% less calories than beet - beet has 43 calories per 100 grams and iceberg lettuce has 14 calories.

For macronutrient ratios, beets is lighter in protein, heavier in carbs and lighter in fat compared to iceberg lettuce per calorie. Beets has a macronutrient ratio of 14:83:3 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beets Iceberg Lettuce
Protein 14% 21%
Carbohydrates 83% 72%
Fat 3% 8%
Alcohol ~ ~

carbohydrates

Iceberg lettuce has 69% less carbohydrates than beet - beet has 9.6g of total carbs per 100 grams and iceberg lettuce has 3g of carbohydrates.

The carbs in beets are made of 71% sugar and 29% dietary fiber, whereas the carbs in iceberg lettuce comprise of 62% sugar and 38% dietary fiber.

dietary fiber

Beet is a great source of dietary fiber and it has 133% more dietary fiber than iceberg lettuce - beet has 2.8g of dietary fiber per 100 grams and iceberg lettuce has 1.2g of dietary fiber.

sugar

Iceberg lettuce has 71% less sugar than beet - beet has 6.8g of sugar per 100 grams and iceberg lettuce has 2g of sugar.



Protein

protein

Beets and iceberg lettuce contain similar amounts of protein - beet has 1.6g of protein per 100 grams and iceberg lettuce has 0.9g of protein.

Fat

saturated fat

Both beets and iceberg lettuce are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and iceberg lettuce has 0.02g of saturated fat.

Vitamins

Vitamin C

Beets and iceberg lettuce contain similar amounts of Vitamin C - beet has 4.9mg of Vitamin C per 100 grams and iceberg lettuce has 2.8mg of Vitamin C.

Vitamin A

Iceberg lettuce has 11 times more Vitamin A than beet - beet has 2ug of Vitamin A per 100 grams and iceberg lettuce has 25ug of Vitamin A.

Vitamin E

Beets and iceberg lettuce contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and iceberg lettuce has 0.18mg of Vitamin E.

Vitamin K

Iceberg lettuce has 119 times more Vitamin K than beet - beet has 0.2ug of Vitamin K per 100 grams and iceberg lettuce has 24.1ug of Vitamin K.

The B Vitamins

Beet has more folate. Both beets and iceberg lettuce contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.

Beets Iceberg Lettuce
Thiamin 0.031 MG 0.041 MG
Riboflavin 0.04 MG 0.025 MG
Niacin 0.334 MG 0.123 MG
Pantothenic acid 0.155 MG 0.091 MG
Vitamin B6 0.067 MG 0.042 MG
Folate 109 UG 29 UG

Minerals

calcium

Beets and iceberg lettuce contain similar amounts of calcium - beet has 16mg of calcium per 100 grams and iceberg lettuce has 18mg of calcium.

iron

Beets and iceberg lettuce contain similar amounts of iron - beet has 0.8mg of iron per 100 grams and iceberg lettuce has 0.41mg of iron.

potassium

Beet is an excellent source of potassium and it has 130% more potassium than iceberg lettuce - beet has 325mg of potassium per 100 grams and iceberg lettuce has 141mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds, beet has more luteolin than iceberg lettuce per 100 grams, however, iceberg lettuce contains more quercetin than beet per 100 grams.

Beets Iceberg Lettuce
luteolin 0.37 mg 0.03 mg
Quercetin 0.13 mg 1.42 mg
apigenin ~ 0.13 mg
kaempferol ~ 0.15 mg
myricetin ~ 0.06 mg

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,

Beets Iceberg Lettuce
beta-carotene 20 UG 299 UG
alpha-carotene ~ 4 UG
lutein + zeaxanthin ~ 277 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, iceberg lettuce has more alpha linoleic acid (ALA) than beet per 100 grams.

Beets Iceberg Lettuce
alpha linoleic acid 0.005 G 0.052 G
Total 0.005 G 0.052 G

omega 6s

Comparing omega-6 fatty acids, beet has more linoleic acid than iceberg lettuce per 100 grams.

Beets Iceberg Lettuce
linoleic acid 0.055 G 0.021 G
Total 0.055 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: Beets (Beets, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .

Beets g

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