Blueberry vs. Iceberg Lettuce
Nutrition comparison of Blueberry and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and iceberg lettuce:
- Blueberry has more niacin, however, iceberg lettuce contains more folate.
- Blueberry is a great source of dietary fiber.
- Iceberg lettuce has 3.8 times less carbohydrates than blueberry.
- Iceberg lettuce has 4 times less sugar than blueberry.
- Iceberg lettuce has 75% less calories than blueberry.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Iceberg lettuce has 75% less calories than blueberry - iceberg lettuce has 14 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is lighter in protein, heavier in carbs and similar to iceberg lettuce for fat. Blueberry has a macronutrient ratio of 5:91:5 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Iceberg Lettuce | |
|---|---|---|
| Protein | 5% | 21% |
| Carbohydrates | 91% | 72% |
| Fat | 5% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce has 3.8 times less carbohydrates than blueberry - iceberg lettuce has 3g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Blueberry 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 blueberry has 2.4g of dietary fiber.
sugar
Iceberg lettuce has 4 times less sugar than blueberry - iceberg lettuce has 2g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Iceberg lettuce and blueberry contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both iceberg lettuce and blueberry are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Blueberry has 246% more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Iceberg lettuce has 733% more Vitamin A than blueberry - iceberg lettuce has 25ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Iceberg lettuce and blueberry contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Iceberg lettuce and blueberry contain similar amounts of Vitamin K - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Blueberry has more niacin, however, iceberg lettuce contains more folate. Both blueberry and iceberg lettuce contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Blueberry | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.037 MG | 0.041 MG |
| Riboflavin | 0.041 MG | 0.025 MG |
| Niacin | 0.418 MG | 0.123 MG |
| Pantothenic acid | 0.124 MG | 0.091 MG |
| Vitamin B6 | 0.052 MG | 0.042 MG |
| Folate | 6 UG | 29 UG |
Minerals
calcium
Iceberg lettuce has 200% more calcium than blueberry - iceberg lettuce has 18mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Iceberg lettuce and blueberry contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Iceberg lettuce has 83% more potassium than blueberry - iceberg lettuce has 141mg of potassium per 100 grams and blueberry has 77mg 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 blueberry and iceberg lettuce contain small amounts of luteolin.
| Blueberry | Iceberg Lettuce | |
|---|---|---|
| luteolin | 0.2 mg | 0.03 mg |
| kaempferol | 1.66 mg | 0.15 mg |
| myricetin | 1.3 mg | 0.06 mg |
| Quercetin | 7.67 mg | 1.42 mg |
| apigenin | ~ | 0.13 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,
| Blueberry | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 32 UG | 299 UG |
| lutein + zeaxanthin | 80 UG | 277 UG |
| alpha-carotene | ~ | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blueberry and iceberg lettuce contain significant amounts of alpha linoleic acid (ALA).
| Blueberry | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.052 G |
| Total | 0.058 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, blueberry has more linoleic acid than iceberg lettuce per 100 grams.
| Blueberry | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.088 G | 0.021 G |
| Total | 0.088 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: Blueberry (Blueberries, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Blueberry g
()
|
Daily Values (%) |
Iceberg Lettuce g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 % |
|
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 iceberg lettuce or blueberry contain more calories in 100 grams?Iceberg lettuce has 80% less calories than blueberry - iceberg lettuce has 14 calories in 100g and blueberry has 57 calories.
Does iceberg lettuce or blueberry have more carbohydrates?
By weight, iceberg lettuce has 3.8 times fewer carbohydrates than blueberry - iceberg lettuce has 3g of carbs for 100g and blueberry has 14.5g of carbohydrates.