Cucumber vs. Iceberg Lettuce

Nutrition comparison of Cucumber and Iceberg Lettuce


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

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

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

  • Cucumber has more pantothenic acid, however, iceberg lettuce contains more folate.
Detailed nutritional comparison of cucumber 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: Cucumber (Cucumber, with peel, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.


Image of Cucumber src
Image of Iceberg Lettuce src

Here's an infographic summarizing the nutritional differences between cucumber and iceberg lettuce. marks particularly rich nutrients.


Calories and Carbs

calories

Cucumber and iceberg lettuce contain similar amounts of calories - cucumber has 15 calories per 100 grams and iceberg lettuce has 14 calories.

For macronutrient ratios, cucumber is lighter in protein, heavier in carbs and similar to iceberg lettuce for fat. Cucumber has a macronutrient ratio of 16:80:5 and for iceberg lettuce, 22:73:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cucumber Iceberg Lettuce
Protein 16% 22%
Carbohydrates 80% 73%
Fat 5% 6%
Alcohol ~ ~

carbohydrates

Both cucumber and iceberg lettuce are low in carbohydrates - cucumber has 3.6g of total carbs per 100 grams and iceberg lettuce has 3g of carbohydrates.

The carbs in cucumber are made of 56% sugar, 28% starch and 17% dietary fiber, whereas the carbs in iceberg lettuce comprise of 62% sugar and 38% dietary fiber.

dietary fiber

Iceberg lettuce has 140% more dietary fiber than cucumber - cucumber has 0.5g of dietary fiber per 100 grams and iceberg lettuce has 1.2g of dietary fiber.

sugar

Cucumber and iceberg lettuce contain similar amounts of sugar - cucumber has 1.7g of sugar per 100 grams and iceberg lettuce has 2g of sugar.

Protein

protein

Cucumber and iceberg lettuce contain similar amounts of protein - cucumber has 0.65g of protein per 100 grams and iceberg lettuce has 0.9g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Cucumber and iceberg lettuce contain similar amounts of Vitamin C - cucumber has 2.8mg of Vitamin C per 100 grams and iceberg lettuce has 2.8mg of Vitamin C.

Vitamin A

Iceberg lettuce has 400% more Vitamin A than cucumber - cucumber has 5ug of Vitamin A per 100 grams and iceberg lettuce has 25ug of Vitamin A.

Vitamin E

Cucumber and iceberg lettuce contain similar amounts of Vitamin E - cucumber has 0.03mg of Vitamin E per 100 grams and iceberg lettuce has 0.18mg of Vitamin E.

Vitamin K

Cucumber and iceberg lettuce contain similar amounts of Vitamin K - cucumber has 16.4ug of Vitamin K per 100 grams and iceberg lettuce has 24.1ug of Vitamin K.

The B Vitamins

Cucumber has more pantothenic acid, however, iceberg lettuce contains more folate. Both cucumber and iceberg lettuce contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.

Cucumber Iceberg Lettuce
Thiamin 0.027 MG 0.041 MG
Riboflavin 0.033 MG 0.025 MG
Niacin 0.098 MG 0.123 MG
Pantothenic acid 0.259 MG 0.091 MG
Vitamin B6 0.04 MG 0.042 MG
Folate 7 UG 29 UG

Minerals

calcium

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

iron

Cucumber and iceberg lettuce contain similar amounts of iron - cucumber has 0.28mg of iron per 100 grams and iceberg lettuce has 0.41mg of iron.

potassium

Cucumber and iceberg lettuce contain similar amounts of potassium - cucumber has 147mg 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, both cucumber and iceberg lettuce contain small amounts of kaempferol.

Cucumber Iceberg Lettuce
kaempferol 0.13 mg 0.15 mg
Quercetin 0.04 mg 1.42 mg
apigenin ~ 0.13 mg
luteolin ~ 0.03 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 cucumber and iceberg lettuce contain small amounts of alpha-carotene.

Cucumber Iceberg Lettuce
beta-carotene 45 UG 299 UG
alpha-carotene 11 UG 4 UG
lutein + zeaxanthin 23 UG 277 UG

Omega-3 and Omega-6

omega 3s

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

Cucumber 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, both cucumber and iceberg lettuce contain small amounts of linoleic acid.

Cucumber Iceberg Lettuce
linoleic acid 0.028 G 0.021 G
Total 0.028 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 Cucumber or Iceberg Lettuce .

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

Cucumber g

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FAQ

Does cucumber or iceberg lettuce contain more calories in 100 grams?
Cucumber and iceberg lettuce contain similar amounts of calories - cucumber has 15 calories in 100g and iceberg lettuce has 14 calories.

Does cucumber or iceberg lettuce have more carbohydrates?
By weight, both cucumber and iceberg lettuce are low in carbohydrates - cucumber has 3.6g of carbs for 100g and iceberg lettuce has 3g of carbohydrates. the carbs in cucumber are made of 60% sugar, 30% starch and 20% dietary fiber, whereas the carbs in iceberg lettuce comprise of 60% sugar and 40% dietary fiber.