Celery vs. Iceberg Lettuce

Nutrition comparison of Celery and Iceberg Lettuce


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

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

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

  • Celery has more riboflavin and pantothenic acid.
  • Celery is a great source of potassium.
Detailed nutritional comparison of celery 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: Celery (Celery, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.


Image of Celery src
Image of Iceberg Lettuce src

Calories and Carbs

calories

Iceberg lettuce and celery contain similar amounts of calories - iceberg lettuce has 14 calories per 100 grams and celery has 14 calories.

For macronutrient ratios, celery is lighter in protein, heavier in fat and similar to iceberg lettuce for carbs. Celery has a macronutrient ratio of 17:72:11 and for iceberg lettuce, 22:73:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Celery Iceberg Lettuce
Protein 17% 22%
Carbohydrates 72% 73%
Fat 11% 6%
Alcohol ~ ~

carbohydrates

Both iceberg lettuce and celery are low in carbohydrates - iceberg lettuce has 3g of total carbs per 100 grams and celery has 3g of carbohydrates.

The carbs in iceberg lettuce are made of 62% sugar and 38% dietary fiber, whereas the carbs in celery comprise of 54% dietary fiber and 46% sugar.

dietary fiber

Celery has 33% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and celery has 1.6g of dietary fiber.

sugar

Iceberg lettuce and celery contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and celery has 1.3g of sugar.

Protein

protein

Iceberg lettuce and celery contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and celery has 0.69g of protein.

Fat

saturated fat

Both iceberg lettuce and celery are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and celery has 0.04g of saturated fat.

Vitamins

Vitamin C

Iceberg lettuce and celery contain similar amounts of Vitamin C - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and celery has 3.1mg of Vitamin C.

Vitamin A

Iceberg lettuce and celery contain similar amounts of Vitamin A - iceberg lettuce has 25ug of Vitamin A per 100 grams and celery has 22ug of Vitamin A.

Vitamin E

Iceberg lettuce and celery contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and celery has 0.27mg of Vitamin E.

Vitamin K

Iceberg lettuce and celery contain similar amounts of Vitamin K - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and celery has 29.3ug of Vitamin K.

The B Vitamins

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

Celery Iceberg Lettuce
Thiamin 0.021 MG 0.041 MG
Riboflavin 0.057 MG 0.025 MG
Niacin 0.32 MG 0.123 MG
Pantothenic acid 0.246 MG 0.091 MG
Vitamin B6 0.074 MG 0.042 MG
Folate 36 UG 29 UG

Minerals

calcium

Celery has 122% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and celery has 40mg of calcium.

iron

Iceberg lettuce and celery contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and celery has 0.2mg of iron.

potassium

Celery is a great source of potassium and it has 84% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium per 100 grams and celery has 260mg 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, celery has more apigenin and luteolin than iceberg lettuce per 100 grams, however, iceberg lettuce contains more quercetin than celery per 100 grams. Both celery and iceberg lettuce contain significant amounts of kaempferol.

Celery Iceberg Lettuce
apigenin 2.85 mg 0.13 mg
luteolin 1.05 mg 0.03 mg
kaempferol 0.22 mg 0.15 mg
Quercetin 0.39 mg 1.42 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, both celery and iceberg lettuce contain significant amounts of beta-carotene and lutein + zeaxanthin.

Celery Iceberg Lettuce
beta-carotene 270 UG 299 UG
lutein + zeaxanthin 283 UG 277 UG
alpha-carotene ~ 4 UG

Omega-3 and Omega-6

omega 6s

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

Celery Iceberg Lettuce
linoleic acid 0.079 G 0.021 G
Total 0.079 G 0.021 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 Celery or Iceberg Lettuce .

Note: The specific food items compared are: Celery (Celery, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .

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FAQ

Does iceberg lettuce or celery contain more calories in 100 grams?
Iceberg lettuce and celery contain similar amounts of calories - iceberg lettuce has 14 calories in 100g and celery has 14 calories.

Does iceberg lettuce or celery have more carbohydrates?
By weight, both iceberg lettuce and celery are low in carbohydrates - iceberg lettuce has 3g of carbs for 100g and celery has 3g of carbohydrates. the carbs in iceberg lettuce are made of 60% sugar and 40% dietary fiber, whereas the carbs in celery comprise of 50% dietary fiber and 50% sugar.