Butterhead Lettuce vs. Cauliflower
Nutrition comparison of Butterhead Lettuce and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
butterhead lettuce
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in butterhead lettuce and cauliflower:
- Both butterhead lettuce and cauliflower are high in potassium.
- Butterhead lettuce is a great source of Vitamin K.
- Butterhead lettuce is an excellent source of Vitamin A.
- Cauliflower has more pantothenic acid and Vitamin B6.
- Cauliflower is an excellent source of Vitamin C.
USDA sources for nutritional information: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Butterhead lettuce and cauliflower contain similar amounts of calories - butterhead lettuce has 13 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, butterhead lettuce is heavier in protein, lighter in carbs and similar to cauliflower for fat. Butterhead lettuce has a macronutrient ratio of 33:57:11 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Butterhead Lettuce | Cauliflower | |
|---|---|---|
| Protein | 33% | 26% |
| Carbohydrates | 57% | 66% |
| Fat | 11% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both butterhead lettuce and cauliflower are low in carbohydrates - butterhead lettuce has 2.2g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Cauliflower has 82% more dietary fiber than butterhead lettuce - butterhead lettuce has 1.1g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Butterhead lettuce and cauliflower contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Butterhead lettuce and cauliflower contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both butterhead lettuce and cauliflower are low in saturated fat - butterhead lettuce has 0.03g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 12 times more Vitamin C than butterhead lettuce - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Butterhead lettuce is an excellent source of Vitamin A and it has more Vitamin A than cauliflower - butterhead lettuce has 166ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Butterhead lettuce and cauliflower contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Butterhead lettuce is a great source of Vitamin K and it has 560% more Vitamin K than cauliflower - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Cauliflower has more pantothenic acid and Vitamin B6. Both butterhead lettuce and cauliflower contain significant amounts of thiamin, riboflavin, niacin and folate.
| Butterhead Lettuce | Cauliflower | |
|---|---|---|
| Thiamin | 0.057 MG | 0.05 MG |
| Riboflavin | 0.062 MG | 0.06 MG |
| Niacin | 0.357 MG | 0.507 MG |
| Pantothenic acid | 0.15 MG | 0.667 MG |
| Vitamin B6 | 0.082 MG | 0.184 MG |
| Folate | 73 UG | 57 UG |
Minerals
calcium
Butterhead lettuce has 59% more calcium than cauliflower - butterhead lettuce has 35mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Butterhead lettuce has 195% more iron than cauliflower - butterhead lettuce has 1.2mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Both butterhead lettuce and cauliflower are high in potassium. Cauliflower has 26% more potassium than butterhead lettuce - butterhead lettuce has 238mg of potassium per 100 grams and cauliflower has 299mg 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, cauliflower has more kaempferol than butterhead lettuce per 100 grams, however, butterhead lettuce contains more quercetin than cauliflower per 100 grams.
| Butterhead Lettuce | Cauliflower | |
|---|---|---|
| kaempferol | 0.02 mg | 0.36 mg |
| Quercetin | 2.73 mg | 0.54 mg |
| apigenin | ~ | 0.03 mg |
| luteolin | ~ | 0.09 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,
| Butterhead Lettuce | Cauliflower | |
|---|---|---|
| beta-carotene | 1987 UG | ~ |
| lutein + zeaxanthin | 1223 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, butterhead lettuce has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Butterhead Lettuce | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.015 G |
| Total | 0.083 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, both butterhead lettuce and cauliflower contain small amounts of linoleic acid.
| Butterhead Lettuce | Cauliflower | |
|---|---|---|
| linoleic acid | 0.034 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.034 G | 0.019 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: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Cauliflower (Cauliflower, raw) .
Butterhead Lettuce g
()
|
Daily Values (%) |
Cauliflower 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 butterhead lettuce or cauliflower contain more calories in 100 grams?Butterhead lettuce and cauliflower contain similar amounts of calories - butterhead lettuce has 13 calories in 100g and cauliflower has 25 calories.
Is butterhead lettuce or cauliflower better for protein?
Butterhead lettuce and cauliflower contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and cauliflower has 1.9g of protein.
Does butterhead lettuce or cauliflower have more carbohydrates?
By weight, both butterhead lettuce and cauliflower are low in carbohydrates - butterhead lettuce has 2.2g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does butterhead lettuce or cauliflower contain more potassium?
Both butterhead lettuce and cauliflower are high in potassium. Cauliflower has 30% more potassium than butterhead lettuce - butterhead lettuce has 238mg of potassium in 100 grams and cauliflower has 299mg of potassium.