Broccoli vs. Iceberg Lettuce

Nutrition comparison of Broccoli and Iceberg Lettuce


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

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

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

  • Broccoli has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Broccoli is a great source of Vitamin K, calcium and dietary fiber.
  • Broccoli is an excellent source of Vitamin C and potassium.
  • Iceberg lettuce has 59% less calories than broccoli.
Detailed nutritional comparison of broccoli 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: Broccoli (Broccoli, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.


Image of Broccoli src
Image of Iceberg Lettuce src

Calories and Carbs

calories

Iceberg lettuce has 59% less calories than broccoli - iceberg lettuce has 14 calories per 100 grams and broccoli has 34 calories.

For macronutrient ratios, broccoli is heavier in protein, lighter in carbs and similar to iceberg lettuce for fat. Broccoli has a macronutrient ratio of 28:65:7 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Broccoli Iceberg Lettuce
Protein 28% 21%
Carbohydrates 65% 72%
Fat 7% 8%
Alcohol ~ ~

carbohydrates

Iceberg lettuce and broccoli contain similar amounts carbs - iceberg lettuce has 3g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.

dietary fiber

Broccoli is a great source of dietary fiber and it has 117% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.

sugar

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



Protein

protein

Broccoli has 213% more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and broccoli has 2.8g of protein.

Fat

saturated fat

Both iceberg lettuce and broccoli are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.

Vitamins

Vitamin C

Broccoli is an excellent source of Vitamin C and it has 30 times more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.

Vitamin A

Iceberg lettuce and broccoli contain similar amounts of Vitamin A - iceberg lettuce has 25ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.

Vitamin E

Iceberg lettuce and broccoli contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.

Vitamin K

Broccoli is a great source of Vitamin K and it has 322% more Vitamin K than iceberg lettuce - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.

The B Vitamins

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

Broccoli Iceberg Lettuce
Thiamin 0.071 MG 0.041 MG
Riboflavin 0.117 MG 0.025 MG
Niacin 0.639 MG 0.123 MG
Pantothenic acid 0.573 MG 0.091 MG
Vitamin B6 0.175 MG 0.042 MG
Folate 63 UG 29 UG

Minerals

calcium

Broccoli is a great source of calcium and it has 161% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and broccoli has 47mg of calcium.

iron

Iceberg lettuce and broccoli contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and broccoli has 0.73mg of iron.

potassium

Broccoli is an excellent source of potassium and it has 124% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium per 100 grams and broccoli has 316mg 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 broccoli and iceberg lettuce contain small amounts of myricetin.

Broccoli Iceberg Lettuce
luteolin 0.8 mg 0.03 mg
kaempferol 7.84 mg 0.15 mg
myricetin 0.06 mg 0.06 mg
Quercetin 3.26 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, both broccoli and iceberg lettuce contain significant amounts of beta-carotene.

Broccoli Iceberg Lettuce
beta-carotene 361 UG 299 UG
alpha-carotene 25 UG 4 UG
lutein + zeaxanthin 1403 UG 277 UG

Omega-3 and Omega-6

omega 3s

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

Broccoli Iceberg Lettuce
alpha linoleic acid 0.0215 G 0.052 G
Total 0.0215 G 0.052 G

omega 6s

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

Broccoli Iceberg Lettuce
other omega 6 0.006 G ~
linoleic acid 0.049 G 0.021 G
Total 0.055 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: Broccoli (Broccoli, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .

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