Apple vs. Iceberg Lettuce

Nutrition comparison of Apple and Iceberg Lettuce


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

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

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

  • Apple is a great source of dietary fiber.
  • Iceberg lettuce has 3.6 times less carbohydrates than apple.
  • Iceberg lettuce has 4.2 times less sugar than apple.
  • Iceberg lettuce has 73% less calories than apple.
  • Iceberg lettuce has more folate.
Detailed nutritional comparison of apple 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.


Image of Apple src
Image of Iceberg Lettuce src

Calories and Carbs

calories

Iceberg lettuce has 73% less calories than apple - iceberg lettuce has 14 calories per 100 grams and apple has 52 calories.

For macronutrient ratios, apple is lighter in protein, much heavier in carbs and similar to iceberg lettuce for fat. Apple has a macronutrient ratio of 2:95:3 and for iceberg lettuce, 22:73:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Iceberg Lettuce
Protein 2% 22%
Carbohydrates 95% 73%
Fat 3% 6%
Alcohol ~ ~

carbohydrates

Iceberg lettuce has 3.6 times less carbohydrates than apple - iceberg lettuce has 3g of total carbs per 100 grams and apple has 13.8g of carbohydrates.

The carbs in iceberg lettuce are made of 62% sugar and 38% dietary fiber, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.

dietary fiber

Apple is a great source of dietary fiber and it has 100% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.

sugar

Iceberg lettuce has 4.2 times less sugar than apple - iceberg lettuce has 2g of sugar per 100 grams and apple has 10.4g of sugar.

Protein

protein

Iceberg lettuce and apple contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and apple has 0.26g of protein.

Fat

saturated fat

Both iceberg lettuce and apple are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and apple has 0.03g of saturated fat.

Vitamins

Vitamin C

Iceberg lettuce and apple contain similar amounts of Vitamin C - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.

Vitamin A

Iceberg lettuce has 733% more Vitamin A than apple - iceberg lettuce has 25ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.

Vitamin E

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

Vitamin K

Iceberg lettuce has 995% more Vitamin K than apple - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.

The B Vitamins

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

Apple Iceberg Lettuce
Thiamin 0.017 MG 0.041 MG
Riboflavin 0.026 MG 0.025 MG
Niacin 0.091 MG 0.123 MG
Pantothenic acid 0.061 MG 0.091 MG
Vitamin B6 0.041 MG 0.042 MG
Folate 3 UG 29 UG

Minerals

calcium

Iceberg lettuce has 200% more calcium than apple - iceberg lettuce has 18mg of calcium per 100 grams and apple has 6mg of calcium.

iron

Iceberg lettuce and apple contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and apple has 0.12mg of iron.

potassium

Iceberg lettuce and apple contain similar amounts of potassium - iceberg lettuce has 141mg of potassium per 100 grams and apple has 107mg 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 apple and iceberg lettuce contain small amounts of luteolin and kaempferol.

Apple Iceberg Lettuce
luteolin 0.12 mg 0.03 mg
kaempferol 0.14 mg 0.15 mg
Quercetin 4.01 mg 1.42 mg
apigenin ~ 0.13 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,

Apple Iceberg Lettuce
beta-carotene 27 UG 299 UG
lutein + zeaxanthin 29 UG 277 UG
alpha-carotene ~ 4 UG

Omega-3 and Omega-6

omega 3s

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

Apple Iceberg Lettuce
alpha linoleic acid 0.009 G 0.052 G
Total 0.009 G 0.052 G

omega 6s

Comparing omega-6 fatty acids, both apple and iceberg lettuce contain small amounts of linoleic acid.

Apple Iceberg Lettuce
linoleic acid 0.043 G 0.021 G
Total 0.043 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 Apple or Iceberg Lettuce .

Note: The specific food items compared are: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .

Apple g

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FAQ

Does iceberg lettuce or apple contain more calories in 100 grams?
Iceberg lettuce has 70% less calories than apple - iceberg lettuce has 14 calories in 100g and apple has 52 calories.

Does iceberg lettuce or apple have more carbohydrates?
By weight, iceberg lettuce has 3.6 times fewer carbohydrates than apple - iceberg lettuce has 3g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in iceberg lettuce are made of 60% sugar and 40% dietary fiber, whereas the carbs in apple comprise of 80% sugar and 20% dietary fiber.