Egg vs. Butterhead Lettuce
Nutrition comparison of Egg and Butterhead Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
butterhead lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and butterhead lettuce:
- Both butterhead lettuce and egg are high in Vitamin A.
- Butterhead lettuce has 106.7 times less saturated fat than egg.
- Butterhead lettuce is a great source of Vitamin K and potassium.
- Egg has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12, however, butterhead lettuce contains more niacin.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of protein.
- For omega-3 fatty acids, egg has more dha than butterhead lettuce.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and butterhead lettuce has 91% less calories than egg - butterhead lettuce has 13 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much lighter in carbs, much heavier in fat and similar to butterhead lettuce for protein. Egg has a macronutrient ratio of 36:2:62 and for butterhead lettuce, 33:57:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Butterhead Lettuce | |
|---|---|---|
| Protein | 36% | 33% |
| Carbohydrates | 2% | 57% |
| Fat | 62% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Both butterhead lettuce and egg are low in carbohydrates - butterhead lettuce has 2.2g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
The carbs in butterhead lettuce are made of 54% dietary fiber and 46% sugar, whereas the carbs in egg comprise of 100% sugar.
dietary fiber
Butterhead lettuce has more dietary fiber than egg - butterhead lettuce has 1.1g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Butterhead lettuce and egg contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 830% more protein than butterhead lettuce - butterhead lettuce has 1.4g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Butterhead lettuce has 106.7 times less saturated fat than egg - butterhead lettuce has 0.03g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and butterhead lettuce are low in trans fat - egg has 0.04g of trans fat per 100 grams and butterhead lettuce does not contain significant amounts.
cholesterol
Egg is high in cholesterol and butterhead lettuce has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and butterhead lettuce does not contain significant amounts.
Vitamins
Vitamin C
Butterhead lettuce has more Vitamin C than egg - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Both butterhead lettuce and egg are high in Vitamin A. Butterhead lettuce has a little more Vitamin A (4%) than egg by weight - butterhead lettuce has 166ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than butterhead lettuce - egg has 82iu of Vitamin D per 100 grams and butterhead lettuce does not contain significant amounts.
Vitamin E
Butterhead lettuce and egg contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Butterhead lettuce is a great source of Vitamin K and it has 340 times more Vitamin K than egg - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12, however, butterhead lettuce contains more niacin. Both egg and butterhead lettuce contain significant amounts of thiamin and folate.
| Egg | Butterhead Lettuce | |
|---|---|---|
| Thiamin | 0.04 MG | 0.057 MG |
| Riboflavin | 0.457 MG | 0.062 MG |
| Niacin | 0.075 MG | 0.357 MG |
| Pantothenic acid | 1.533 MG | 0.15 MG |
| Vitamin B6 | 0.17 MG | 0.082 MG |
| Folate | 47 UG | 73 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 60% more calcium than butterhead lettuce - butterhead lettuce has 35mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has 41% more iron than butterhead lettuce - butterhead lettuce has 1.2mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Butterhead lettuce is a great source of potassium and it has 72% more potassium than egg - butterhead lettuce has 238mg of potassium per 100 grams and egg has 138mg of potassium.
Antioxidants and Phytonutrients
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,
| Egg | Butterhead Lettuce | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | 1223 UG |
| beta-carotene | ~ | 1987 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than butterhead lettuce per 100 grams. Both egg and butterhead lettuce contain significant amounts of alpha linoleic acid (ALA).
| Egg | Butterhead Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.083 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.083 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than butterhead lettuce per 100 grams.
| Egg | Butterhead Lettuce | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.034 G |
| Total | 1.577 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: Egg (Egg, whole, raw, fresh) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) .
Egg g
()
|
Daily Values (%) |
Butterhead Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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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 egg contain more calories in 100 grams?Egg is high in calories and butterhead lettuce has 90% less calories than egg - butterhead lettuce has 13 calories in 100g and egg has 143 calories.
Is butterhead lettuce or egg better for protein?
Egg is a fantastic source of protein and it has 830% more protein than butterhead lettuce - butterhead lettuce has 1.4g of protein per 100 grams and egg has 12.6g of protein.
Does butterhead lettuce or egg have more carbohydrates?
By weight, both butterhead lettuce and egg are low in carbohydrates - butterhead lettuce has 2.2g of carbs for 100g and egg has 0.72g of carbohydrates. the carbs in butterhead lettuce are made of 50% dietary fiber and 50% sugar, whereas the carbs in egg comprise of 100% sugar.