Butterhead Lettuce vs. Carrots

Nutrition comparison of Butterhead Lettuce and Carrots


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

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

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

  • Both butterhead lettuce and carrots are high in Vitamin A and potassium.
  • Butterhead lettuce has 3.3 times less carbohydrates than carrot.
  • Butterhead lettuce has 68% less calories than carrot.
  • Butterhead lettuce is a great source of Vitamin K.
  • Carrot has more beta-carotene and alpha-carotene than butterhead lettuce, however, butterhead lettuce contains more lutein + zeaxanthin than carrot.
  • Carrot has more niacin, however, butterhead lettuce contains more folate.
  • Carrot is a great source of dietary fiber.
Detailed nutritional comparison of butterhead lettuce and carrots 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: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.


Image of Butterhead Lettuce src
Image of Carrots src

Calories and Carbs

calories

Butterhead lettuce has 68% less calories than carrot - butterhead lettuce has 13 calories per 100 grams and carrot has 41 calories.

For macronutrient ratios, butterhead lettuce is much heavier in protein, much lighter in carbs and heavier in fat compared to carrots per calorie. Butterhead lettuce has a macronutrient ratio of 35:54:11 and for carrots, 8:88:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Butterhead Lettuce Carrots
Protein 35% 8%
Carbohydrates 54% 88%
Fat 11% 4%
Alcohol ~ ~

carbohydrates

Butterhead lettuce has 3.3 times less carbohydrates than carrot - butterhead lettuce has 2.2g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.

The carbs in butterhead lettuce are made of 54% dietary fiber and 46% sugar, whereas the carbs in carrots comprise of 53% sugar, 31% dietary fiber and 16% starch.

dietary fiber

Carrot 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 carrot has 2.8g of dietary fiber.

sugar

Butterhead lettuce and carrots contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and carrot has 4.7g of sugar.

Protein

protein

Butterhead lettuce and carrots contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and carrot has 0.93g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Butterhead lettuce and carrots contain similar amounts of Vitamin C - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.

Vitamin A

Both butterhead lettuce and carrots are high in Vitamin A. Carrot has 403% more Vitamin A than butterhead lettuce - butterhead lettuce has 166ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.

Vitamin E

Butterhead lettuce and carrots contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.

Vitamin K

Butterhead lettuce is a great source of Vitamin K and it has 675% more Vitamin K than carrot - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.

The B Vitamins

Carrot has more niacin, however, butterhead lettuce contains more folate. Both butterhead lettuce and carrots contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.

Butterhead Lettuce Carrots
Thiamin 0.057 MG 0.066 MG
Riboflavin 0.062 MG 0.058 MG
Niacin 0.357 MG 0.983 MG
Pantothenic acid 0.15 MG 0.273 MG
Vitamin B6 0.082 MG 0.138 MG
Folate 73 UG 19 UG

Minerals

calcium

Butterhead lettuce and carrots contain similar amounts of calcium - butterhead lettuce has 35mg of calcium per 100 grams and carrot has 33mg of calcium.

iron

Butterhead lettuce has 313% more iron than carrot - butterhead lettuce has 1.2mg of iron per 100 grams and carrot has 0.3mg of iron.

potassium

Both butterhead lettuce and carrots are high in potassium. Carrot has 34% more potassium than butterhead lettuce - butterhead lettuce has 238mg of potassium per 100 grams and carrot has 320mg 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, carrot has more kaempferol than butterhead lettuce per 100 grams, however, butterhead lettuce contains more quercetin than carrot per 100 grams.

Butterhead Lettuce Carrots
kaempferol 0.02 mg 0.24 mg
Quercetin 2.73 mg 0.21 mg
luteolin ~ 0.11 mg
myricetin ~ 0.04 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, carrot has more beta-carotene and alpha-carotene than butterhead lettuce per 100 grams, however, butterhead lettuce contains more lutein + zeaxanthin than carrot per 100 grams.

Butterhead Lettuce Carrots
beta-carotene 1987 UG 8285 UG
lutein + zeaxanthin 1223 UG 256 UG
alpha-carotene ~ 3477 UG
lycopene ~ 1 UG

Omega-3 and Omega-6

omega 3s

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

Butterhead Lettuce Carrots
alpha linoleic acid 0.083 G 0.002 G
Total 0.083 G 0.002 G

omega 6s

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

Butterhead Lettuce Carrots
linoleic acid 0.034 G 0.1 G
Total 0.034 G 0.1 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Butterhead Lettuce or Carrots .

Note: The specific food items compared are: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Carrots (Carrots, raw) .

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FAQ

Does butterhead lettuce or carrots contain more calories in 100 grams?
Butterhead lettuce has 70% less calories than carrot - butterhead lettuce has 13 calories in 100g and carrot has 41 calories.

Is butterhead lettuce or carrots better for protein?
Butterhead lettuce and carrots contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and carrot has 0.93g of protein.

Does butterhead lettuce or carrots have more carbohydrates?
By weight, butterhead lettuce has 3.3 times fewer carbohydrates than carrot - butterhead lettuce has 2.2g of carbs for 100g and carrot has 9.6g of carbohydrates. the carbs in butterhead lettuce are made of 50% dietary fiber and 50% sugar, whereas the carbs in carrots comprise of 50% sugar, 30% dietary fiber and 20% starch.

Does butterhead lettuce or carrots contain more potassium?
Both butterhead lettuce and carrots are high in potassium. Carrot has 30% more potassium than butterhead lettuce - butterhead lettuce has 238mg of potassium in 100 grams and carrot has 320mg of potassium.