Beets vs. Butterhead Lettuce

Nutrition comparison of Beets and Butterhead Lettuce


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

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

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

  • Both butterhead lettuce and beets are high in potassium.
  • Beet is a great source of dietary fiber.
  • Butterhead lettuce has 3.2 times less carbohydrates than beet.
  • Butterhead lettuce has 6.1 times less sugar than beet.
  • Butterhead lettuce has 70% less calories than beet.
  • Butterhead lettuce is a great source of Vitamin K.
  • Butterhead lettuce is an excellent source of Vitamin A.
Detailed nutritional comparison of beets and butterhead 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 Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) . Have a correction or suggestions? Shoot us an email.


Image of Beets src
Image of Butterhead Lettuce src

Calories and Carbs

calories

Butterhead lettuce has 70% less calories than beet - butterhead lettuce has 13 calories per 100 grams and beet has 43 calories.

For macronutrient ratios, beets is lighter in protein, much heavier in carbs and lighter in fat compared to butterhead lettuce per calorie. Beets has a macronutrient ratio of 14:83:3 and for butterhead lettuce, 33:57:11 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beets Butterhead Lettuce
Protein 14% 33%
Carbohydrates 83% 57%
Fat 3% 11%
Alcohol ~ ~

carbohydrates

Butterhead lettuce has 3.2 times less carbohydrates than beet - butterhead lettuce has 2.2g of total carbs per 100 grams and beet has 9.6g of carbohydrates.

The carbs in butterhead lettuce are made of 54% dietary fiber and 46% sugar, whereas the carbs in beets comprise of 71% sugar and 29% dietary fiber.

dietary fiber

Beet is a great source of dietary fiber and it has 155% more dietary fiber than butterhead lettuce - butterhead lettuce has 1.1g of dietary fiber per 100 grams and beet has 2.8g of dietary fiber.

sugar

Butterhead lettuce has 6.1 times less sugar than beet - butterhead lettuce has 0.94g of sugar per 100 grams and beet has 6.8g of sugar.



Protein

protein

Butterhead lettuce and beets contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and beet has 1.6g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Butterhead lettuce and beets contain similar amounts of Vitamin C - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and beet has 4.9mg of Vitamin C.

Vitamin A

Butterhead lettuce is an excellent source of Vitamin A and it has 82 times more Vitamin A than beet - butterhead lettuce has 166ug of Vitamin A per 100 grams and beet has 2ug of Vitamin A.

Vitamin E

Butterhead lettuce and beets contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and beet has 0.04mg of Vitamin E.

Vitamin K

Butterhead lettuce is a great source of Vitamin K and it has 510 times more Vitamin K than beet - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and beet has 0.2ug of Vitamin K.

The B Vitamins

Both beets and butterhead lettuce contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Beets Butterhead Lettuce
Thiamin 0.031 MG 0.057 MG
Riboflavin 0.04 MG 0.062 MG
Niacin 0.334 MG 0.357 MG
Pantothenic acid 0.155 MG 0.15 MG
Vitamin B6 0.067 MG 0.082 MG
Folate 109 UG 73 UG

Minerals

calcium

Butterhead lettuce has 119% more calcium than beet - butterhead lettuce has 35mg of calcium per 100 grams and beet has 16mg of calcium.

iron

Butterhead lettuce has 55% more iron than beet - butterhead lettuce has 1.2mg of iron per 100 grams and beet has 0.8mg of iron.

potassium

Both butterhead lettuce and beets are high in potassium. Beet has 37% more potassium than butterhead lettuce - butterhead lettuce has 238mg of potassium per 100 grams and beet has 325mg 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 butterhead lettuce per 100 grams, however, butterhead lettuce contains more quercetin than beet per 100 grams.

Beets Butterhead Lettuce
luteolin 0.37 mg ~
Quercetin 0.13 mg 2.73 mg
kaempferol ~ 0.02 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 Butterhead Lettuce
beta-carotene 20 UG 1987 UG
lutein + zeaxanthin ~ 1223 UG

Omega-3 and Omega-6

omega 3s

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

Beets Butterhead Lettuce
alpha linoleic acid 0.005 G 0.083 G
Total 0.005 G 0.083 G

omega 6s

Comparing omega-6 fatty acids, both beets and butterhead lettuce contain significant amounts of linoleic acid.

Beets Butterhead Lettuce
linoleic acid 0.055 G 0.034 G
Total 0.055 G 0.034 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 Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) .

Beets g

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