Beef vs. Iceberg Lettuce

Nutrition comparison of Cooked Beef and Iceberg Lettuce


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

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

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

  • Beef has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, iceberg lettuce contains more folate.
  • Beef is a great source of iron and potassium.
  • Beef is an excellent source of protein.
Detailed nutritional comparison of beef 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.


Image of Beef src
Image of Iceberg Lettuce src

Calories and Carbs

calories

Beef is high in calories and iceberg lettuce has 95% less calories than beef - beef has 277 calories per 100 grams and iceberg lettuce has 14 calories.

For macronutrient ratios, beef is heavier in protein, much lighter in carbs and much heavier in fat compared to iceberg lettuce per calorie. Beef has a macronutrient ratio of 38:0:62 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beef Iceberg Lettuce
Protein 38% 21%
Carbohydrates ~ 72%
Fat 62% 8%
Alcohol ~ ~

carbohydrates

Both iceberg lettuce and beef are low in carbohydrates - iceberg lettuce has 3g of total carbs per 100 grams and beef does not contain significant amounts.

dietary fiber

Iceberg lettuce has more dietary fiber than beef - iceberg lettuce has 1.2g of dietary fiber per 100 grams and beef does not contain significant amounts.

sugar

Beef has less sugar than iceberg lettuce - iceberg lettuce has 2g of sugar per 100 grams and beef does not contain significant amounts.



Protein

protein

Beef is an excellent source of protein and it has 27 times more protein than iceberg lettuce - beef has 25.4g of protein per 100 grams and iceberg lettuce has 0.9g of protein.

Fat

saturated fat

Beef is high in saturated fat and iceberg lettuce has 100% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and iceberg lettuce has 0.02g of saturated fat.

trans fat

Iceberg lettuce has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and iceberg lettuce does not contain significant amounts.

cholesterol

Iceberg lettuce has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and iceberg lettuce does not contain significant amounts.

Vitamins

Vitamin C

Iceberg lettuce has more Vitamin C than beef - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and beef does not contain significant amounts.

Vitamin A

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

Vitamin D

Beef and iceberg lettuce contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and iceberg lettuce does not contain significant amounts.

Vitamin E

Beef and iceberg lettuce contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and iceberg lettuce has 0.18mg of Vitamin E.

Vitamin K

Iceberg lettuce has 703% more Vitamin K than beef - beef has 3ug of Vitamin K per 100 grams and iceberg lettuce has 24.1ug of Vitamin K.

The B Vitamins

Beef has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, iceberg lettuce contains more folate. Both beef and iceberg lettuce contain significant amounts of thiamin.

Beef Iceberg Lettuce
Thiamin 0.051 MG 0.041 MG
Riboflavin 0.176 MG 0.025 MG
Niacin 4.537 MG 0.123 MG
Pantothenic acid 0.658 MG 0.091 MG
Vitamin B6 0.336 MG 0.042 MG
Folate 11 UG 29 UG
Vitamin B12 2.9 UG ~

Minerals

calcium

Beef has 94% more calcium than iceberg lettuce - beef has 35mg of calcium per 100 grams and iceberg lettuce has 18mg of calcium.

iron

Beef is a great source of iron and it has 449% more iron than iceberg lettuce - beef has 2.3mg of iron per 100 grams and iceberg lettuce has 0.41mg of iron.

potassium

Beef is a great source of potassium and it has 95% more potassium than iceberg lettuce - beef has 275mg of potassium per 100 grams and iceberg lettuce has 141mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both beef and iceberg lettuce contain significant amounts of alpha linoleic acid (ALA).

Beef Iceberg Lettuce
alpha linoleic acid 0.056 G 0.052 G
Total 0.056 G 0.052 G

omega 6s

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

Beef Iceberg Lettuce
other omega 6 0.012 G ~
linoleic acid 0.39 G 0.021 G
Total 0.402 G 0.021 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .

Cooked Beef g

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